What to Do About Back Pain During Pregnancy

What to Do About Back Pain During Pregnancy

Back pain during pregnancy is a common complaint, and the discomfort is almost always temporary. However, that doesn’t make trying to stand, walk, and sleep while in pain any easier. 

If you’re struggling to function because of back pain, you might be better off talking to a spinal expert than your OB/GYN. 

At Advantage Spinal Dynamics & Innovative Medicine in Meridian, Idaho, our team of experienced medical practitioners can help address your back pain safely without endangering your pregnancy.

Causes of back pain during pregnancy 

Back pain during pregnancy can have many specific causes, but the primary culprit is … your baby. 

As they grow, you gain weight, your center of gravity shifts, and your body rapidly changes to prepare for childbirth. The hormone relaxin loosens your pelvic ligaments so the baby can pass through, but it also interferes with your spine, leading to back pain. 

Pregnant women typically begin experiencing back pain during the second half of their pregnancy, but you can experience symptoms even earlier. Most cases of gestational back pain are centered on the sacroiliac joint, where your spine meets your pelvis. 

While this pain is completely normal and subsides after you give birth, living with back pain for months on end can be exhausting. Luckily, you have options. 

How to find relief 

There are many ways to relieve back pain at home, and these should be your frontline defense. Here are a few that can alleviate your pain, relax your body, and avoid aggravating your back. 

Ditch the heels

You should stick to flat, cushioned shoes during pregnancy to avoid falls and prevent pain.

Support your spine

Invest in a maternity pillow so you can sit in bed, on the couch, or in chairs comfortably.

Distribute weight evenly

If you have to carry something, try carrying even amounts in each hand so your spine is straight.

Find a sleeping situation that works

Make sure your mattress is supportive yet soft, and sleep with a pillow between your knees to reduce pressure.

Watch your posture

Slouching strains the spine, so set reminders to check your posture throughout the day.

Try hot/cold therapy

Switching between ice and heat packs can soothe inflammation and provide pain relief.


Gentle exercise like walking, stretching, and yoga can strengthen your spine and prevent pain and stiffness.

Regular stretching and strengthening exercises are vital during pregnancy. If you’re not sure how to exercise your back safely, search for guides online, join a maternity class, or ask a spinal specialist. 

When to consult a specialist 

While your OB/GYN can help you with nearly everything related to pregnancy and childbirth, a spinal specialist can be a valuable asset during pregnancy. 

At Advantage Spinal Dynamics, our team has experience working with pregnant women, and we can provide treatments that are safe for you and your baby. This includes advice on stretching effectively and chiropractic care. 

Struggling with back pain? You don’t have to wait until your baby is born to find relief. Give us a call at 208-225-4358 or request an appointment online

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