How to Relieve Back Pain During Pregnancy: 4 Essential Tips

One of the most common questions that pregnant women have is how to relieve lower back pain safely and effectively. According to WebMD, conditions such as hormone changes, muscle separation, and stress can all lead to discomfort. These symptoms can occur during any trimester. Keep the following tips for relieving back pain throughout your entire pregnancy. Some of them are helpful as your baby gets bigger, while others can be used during the early stages of labor.

back pain pregnant woman

1. Keep Exercising

When you are feeling nauseous or experiencing conditions such as round ligament pain, you may not want to exercise. However, staying active in pregnancy will keep you happy and healthy. The motion keeps your muscles loose and your joints mobile. It also helps to strengthen your back muscles, so you avoid problems in the future. Talk to your doctor to find workouts that keep your body moving while you manage discomfort and fatigue.

Some of the most popular exercises for pregnant women include walking and prenatal yoga. Swimming is another low-impact workout that you can do in any climate. Hop in your backyard pool or visit your local indoor swimming center. Join a prenatal water aerobics class or do a few laps.

2. Try Hot or Cold Therapy  

Another popular form of back pain relief for pregnant women is hot or cold therapy. A heating pad can be applied to the back for up to 20 minutes at a time. If you do not have a heating pad, Healthline says, you can also use a hot water bottle or microwaveable heat pack. If you have any questions about using heat therapy safely, talk to your doctor.

When you need cooling relief, try a cold compress. If your physician says it is okay, you can use a bag of ice or a bag of frozen vegetables wrapped in a towel. Put it on your back for up to 20 minutes, up to a few times per day. If you feel tingling, pain, or numbness, stop using the compress and have a conversation with your OB-GYN.

Curavi belt

3. Use a Laser Light Therapy Belt

For pregnant women who have recurring discomfort in the lower back, laser light therapy belts for back pain can help relieve symptoms without medication or any known side effects. Each belt cares for your symptoms using photobiomodulation therapy (PBMT), also referred to as low-level light therapy (or LLLT). This technology is able to effectively and safely penetrate the skin without the use of any invasive treatments, while relieving mild to moderate aches, muscle spasms, and inflammation.

Each belt is specially designed for comfort, convenience, and back pain management. Wear it for only 30 minutes per day to enjoy its benefits. An auto-timed treatment will end the session at the right time, so it is one less thing you have to remember. Explore each of our three belts, including the CuraviUltra™, the CuraviPlus™, and the CuraviPro™, to decide which one is right for you.

Laser light therapy belts should be safe for pregnant women but talk to your doctor before starting the use of one. He or she can verify if the belt is right for your condition.

4. Reduce Feelings of Stress

It is true that stress can cause back pain, even in pregnancy. This is why it is important to stay as relaxed as possible. Tight muscles can cause symptoms such as throbbing pain, tightness, and irritation.

Reducing stress, worry, and anxiety will also help to keep your baby healthy. Some of the most common ways to feel more calm and relaxed include deep breathing exercises, meditation, and getting enough rest. Popular wellness activities for pregnant women, such as prenatal yoga and prenatal massage, can also make an impact in reducing stress. If you are having trouble relieving anxiety, talk to your doctor. They can recommend additional strategies or recommend a counselor who is experienced with pregnant clients.

woman during pregnancy relaxing home

Staying Comfortable During Pregnancy

It is important to stay as comfortable as possible during your pregnancy. Being a happy, healthy mom is the best way to nurture your growing baby. Whether you feel back pain in the first few weeks or in the third trimester, talk to your doctor at your next appointment. A conversation about your symptoms, as well as options such as laser light therapy belts, will help determine the best way to relieve your back tension or discomfort.

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