Pregnancy back pain is a normal phenomenon in early pregnancy, we’ve put together some natural remedies that could help. Most expectant mothers feel some degree of back pain during the early phase of pregnancy and it generally subsides after about 20 weeks.

Where is this back pain coming from?

Back pain is reflected by stretching of the muscles or a burning pain in the left or the right side of the quadrant. The pain is normally the result of the supporting ligaments and disks softening, due to an increase in the progesterone hormone during early pregnancy.

Remedies for Back Pain

Exercising: It is said that the most significant remedy for early pregnancy back pain is exercise. Types of exercise can range from walking, pelvic rocking, mini crunches, squats, or bridges. All of these can be done with your own body weight in the comfort of your home. Of course, always maintain the correct stance for these exercises. Here is a visual guide on some of the exercises mentioned.

Body Posture: The right body posture can play an important role in reducing back pain. The right posture to help prevent early pregnancy back pain is standing straight and tall. However, in late pregnancy, as the uterus grows, women tend to pull their shoulders back to offset the additional weight, which results in a back strain. You can reduce back pain during later stages of pregnancy by frequently changing your sitting position and avoiding standing for long periods.

Massage: Particularly when performed on the lower back, a massage can result in considerable relief for tired and aching muscles. One relaxing method is to lie on one side while the muscles on either side of the lower spine are massaged. Massages should be performed by those who are qualified.

Support Pillow: Sleeping on your side with a wedge-shaped pillow beneath the tummy can lessen back pain. It’s also helpful to keep at least one of the knees bent with a pillow in between them.

Warm Baths: Taking a warm bath or using a hot pack can help relax your muscles and alleviate the symptoms of back pain. When taking a bath, make sure it’s not too hot and that your body temperature doesn’t rise higher than 102 degrees Fahrenheit for longer than 10 minutes.

Supportive Shoes: Wearing shoes that aren’t supportive can cause stress to your vertebrae and soften the tissues that support and strengthen your back. It’s typically recommended to wear low-heeled shoes with proper arch support to avoid strain on the back.

Prenatal Yoga: Not only can yoga help you reach your point of zen, but it’s also a great way to practice flexibility. Muscle strength and flexibility is key to supporting the tissue in your lower back and avoiding pain. Here is a great prenatal workout with guides.

Pregnant women are prone to back pain due to a number of reasons. Back pain can be caused by the extra weight of the baby, a change center of gravity of the body, or due to hormonal changes in the early stages of pregnancy. We hope that some of these natural remedies can be helpful to get rid of or alleviate your lower back pain during pregnancy.