One of the most common issues in pregnancy is back pain, especially as you get into your second and third trimesters. The body produces a hormone during pregnancy called relaxin that allows ligaments and joints in the pelvic area to loosen to prepare for delivery. This also loosens ligaments in the spine, which can result in instability and pain. The body’s center of gravity shifts thanks to the added weight of the baby in the front, causing a change in your posture and leading to a great deal of pain.

One of the top concerns during pregnancy is what you put into your body. Anything you take in should also be good for the baby. This means that a lot of the pain medications you might normally take to relieve back pain are no longer an option. Even after speaking with your doctor, the pain medication that is safe for you to take might not actually eliminate the pain you are experiencing.

If you can’t find back pain relief during pregnancy, we have put together a list of natural ways you can find pain relief during pregnancy.

Natural Back Pain Relief Tip #1: Posture Adjustment

As your body changes, your posture changes, too. Some of these changes are so subtle, that you may not even be aware of them. Making a conscious effort to sit and stand correctly might do a world of good in relieving back pain during your pregnancy.

Keep your weight in your heels and your feet hip-width apart when standing. This will keep you from leaning forward too much due to your growing belly! Even if you’re not pregnant, you always hear people say, “Bend at your knees!” when picking anything heavy up. This is especially true when you are pregnant and, of course, at some point will likely not be advisable to be picking anything too heavy up.

Natural Back Pain Relief Tip #2: Exercise and Yoga

If you regularly exercised before pregnancy, talk with your doctor about what parts of your exercise routine you can continue to do as your pregnancy progresses. Regular exercise will help to keep your back muscles strong and your posture and center of gravity correct.

Adding yoga into your daily routine is a great way to combat back pain during your pregnancy. Yoga can help you on multiple levels during your pregnancy. It helps to tone and exercise your muscles; many pregnancy yoga poses are targeted at your back, keeping it strong and stretched. It also helps to relax your muscles, your joints, and your mind. Lowering stress during pregnancy is good for you, your baby, and for back pain relief.

Natural Back Pain Relief Tip #3: Sleep On Your Side

Sleeping on your side is always recommended during pregnancy, and most women normally find at some point they have no other choice. The baby becomes too heavy to sleep on your back, putting pressure on your internal organs.

When you sleep on your side, try to keep your knees bent. Put pillows in between your legs, behind your back and under your belly to support you. You’ll sleep better and your back will get better rest when supported.

Natural Back Pain Relief Tip #4: Get The Right Gear

During pregnancy, your shoes, your clothes, and even your bra can cause back pain if they are not supportive enough.

If you are experiencing pregnancy back pain, take a break from wearing high heels or shoes with no support. Find a good pair of shoes that will give you the support you need for your growing body.

Most women experience enlarged breasts during pregnancy. Large breasts can cause back pain even if you’re not pregnant, so make sure you find bras to wear during your pregnancy that will support you and not cause a further fluctuation of your center of gravity.

Wearing a maternity belt can also help. These bands are made to wear around your hips. They add enough compression to your hips and support your belly to keep your back free of pain.

Natural Back Pain Relief Tip #5: Chiropractic Care

Sticking with routine chiropractic adjustments during pregnancy is a tremendous relief to some women during pregnancy. Chiropractic care is completely natural. Since your spine and posture are impacted by pregnancy, a chiropractor can evaluate and adjust throughout your pregnancy to help give you relief.

Acupuncture is also a natural form of pain relief. Hair-width needles are inserted in strategic places on the body that help to release endorphins that will help fight back pain during pregnancy.

If you are interested in a chiropractic adjustment or acupuncture, consult your doctor to see if you are a candidate for a chiropractic adjustment. Then call the team at Cianci Chiropractic Center to make your appointment and find relief from back pain during pregnancy!