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How can I ease pregnancy back pain?

pregnancy back pain

Pregnancy back pain can be pretty common throughout all three trimesters and it can happen for a number of reasons.

Even from early on in pregnancy, your body is changing which can cause pelvic, hip and back discomfort.

As your baby gets bigger, you might notice more discomfort in your lower back, up your back, into your shoulders and maybe your hips as well.

With pregnancy back pain, you might benefit from:

  • a pregnancy pillow or a selection of pillows so you are more supported in bed or just when sitting in the day.
  • using a pregnancy ball/birth ball – you can sit on one or kneel on the floor and lean into one. It is such a simple, effective tool for easing back pain and discomfort – just make sure it is the right size for you.
  • using your breathing – this can help to ease discomfort and it’s great practice for birth.
  • drinking plenty of water, just in case you are also getting dehydrated and that is causing discomfort.
  • pregnancy yoga for gentle movement, stretches and breathing.
  • walking and being mobile to keep your joints moving. A ball can be great for this as well.
  • taking care of your back – be careful with lifting, carrying and turning.
  • straighten your back – bad posture can cause discomfort.
  • when sitting on the sofa or in an armchair, try not to lean onto one hip – this can put pressure on your hip causing discomfort and pain.
  • swimming.
  • using a support belt.
  • rest or slowing down – you could be doing too much.
  • a pregnancy massage.
  • seeing a physio.
pregnancy back ache

Talk it over with your midwife as well because she may have some suggestions for you and she can also make a referral to the back care clinic.

If the back pain continues, intensifies or is severe – get some medical support.

I am on hand for pregnancy support sessions, to enhance your birth & baby preparation and as you find your feet with your new baby. A birth debrief session can also be very beneficial.

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Janine Smith
working with parents since 2002

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An experienced specialist in pregnancy, birth & early parenting, I have worked with parents since 2002. I am based in the North East so I regularly work with parents from Newcastle, Northumberland, Gateshead and across North Tyneside. Face-to-face sessions will continue with North East parents but digital courses and online sessions means I can work with parents everywhere.