Six Tips to Relieve Pregnancy Lower Back Pain

Six Tips to Relieve Pregnancy Lower Back Pain

As the fetus gradually grows, some expectant mothers may experience lower back pain, which can seriously impact daily life and work. How can you relieve late-pregnancy lower back pain?


First, it's important to understand that pregnancy-related back pain is influenced by hormone levels.

In the late stages of pregnancy, hormone levels rise, softening pelvic ligaments, relaxing muscles, increasing spinal curvature, making pregnant women more prone to lower back pain.

Additionally, as the belly grows, many pregnant women unknowingly lean their shoulders and head backward to maintain balance, which can strain the lower back muscles over time, leading to pain.

Expecting mothers can address late-pregnancy lower back pain from six aspects:

1. Pay attention to sleeping posture.

During mid to late pregnancy, sleeping on the left side is recommended to reduce uterine pressure and alleviate the extent of lower limb varicose veins.


Before lying down to sleep, bend your legs up and gently rotate your pelvis to find the most comfortable position. When getting up, don't suddenly sit up from a flat position; it's better to roll to the side and gradually support yourself up using your hands.

2. Minimize standing time.

Try not to walk excessively long distances in one go. Pregnant women who usually wear high heels should be cautious since the forward-leaning center of gravity during pregnancy makes it harder to maintain balance.

High heels can increase the burden on the lower back muscles. Opt for comfortable flat shoes for walking during pregnancy.

Moreover, while standing, slightly separate your feet to shift some weight from the lower back to your thighs and abdomen.

3. Transition between standing and sitting gradually.

When transitioning between standing and sitting, or vice versa, avoid sudden force. When sitting, choose a chair with a backrest.

If the backrest position isn't ideal, place a small pillow at your lower back for support. Try not to sit for prolonged periods; every hour, stand up and walk a bit to relieve lower back muscle tension.

4. Engage in light household activities.

Expectant mothers can perform light household tasks like sweeping. However, avoid heavy lifting or tasks that require high places or squatting,

as these can strain the lower back muscles.

5. Prevent lower back from getting cold.

Cold exposure can also cause lower back pain. Ensure proper warmth for the lower back.

Even in the summer when using air conditioning, remember to place a thin blanket over your belly.

6. Adequate intake of nutrients like calcium.

During the mid to late stages of pregnancy, expectant mothers need to supplement calcium to meet their own and the fetus's developmental needs.

Insufficient calcium intake during this stage can result in lower back and leg pain. Under the guidance of a doctor, expectant mothers should supplement various nutrients appropriately.

Addressing late-pregnancy lower back pain involves these measures. Even pregnant women with big bellies can find relief.

However, it's best not to carry excessive mental burdens, as excessive worries can easily disturb sleep.

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