It’s common for women to experience back pain during pregnancy due to the added strain on their bodies and the influx of hormones. This side effect can prevent you from getting restful sleep and make it difficult to get comfortable. Below are several tricks to alleviate back pain while you’re pregnant.

4 Tips for Addressing Pregnancy Back Pain

1. Use Temperature Therapy

Temperature therapy provides a low-risk way to mitigate pain without medication during pregnancy. Consider placing a cold pack on the area that hurts for 10 minutes to numb the nerves. Or, try a hot water bottle before bed to improve blood circulation and loosen tense muscles so you can ease into sleep. 

2. Bend at the Hips

Since pregnant women lift everything from groceries to children, it’s crucial to promote good posture to mitigate back pain. To pick something up, squat by bending your knees and then bending at the pelvis to lean forward. Grab the item and slowly extend your knees as you lean backward to return to a straight, standing position.

Don’t hesitate to ask for help when you need to move heavy objects. It’s important to know your limits and prevent injury. Follow these procedures when you sit down or stand up. 

3. Use Pillow Supports

Many women struggle to find a comfortable position in bed because of back pain. The Mayo Clinic recommends lying on your side with your knees bent. Place a pillow between the knees, under the belly, and behind you to provide support and keep your spine in a neutral position.

4. Get Massages

Prenatal massages can address back pain by stimulating the lower back muscles and improving blood flow. Additionally, seeking massage therapy may lower your anxiety levels and help regulate your mood, reducing stress hormones like cortisol while increasing serotonin, known as the happiness hormone. These changes may reduce birth complications while lowering pregnancy pain and discomfort.

If you’re interested in having home birth support from midwives, contact Home Birth with Love in Rockland County, NY. Owner Leah Marinelli is a Certified Nurse Midwife with over 16 years of experience in the home birth industry. Call the Suffern-area birth assistance team at (845) 641-5058 or visit their website for information on how they assist with family planning, annual well-woman exams, pregnancy, and postpartum care.