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  • Randa

Tips to relieve lower back pain in pregnancy

Updated: Aug 21, 2023

Pregnancy is a beautiful and transformative journey, but it can also bring about certain discomforts, with lower back pain being a common complaint. As your body undergoes significant changes to accommodate your growing baby, the added strain on your lower back can leave you longing for relief. In this blog post, we'll explore some effective tips to help you alleviate and manage lower back pain during pregnancy, allowing you to fully embrace this special time.



💕Maintain Good Posture:


During pregnancy, maintaining good posture becomes even more important. Practice proper body alignment by keeping your shoulders back, chest lifted, and pelvis tucked. Avoid slouching or standing for extended periods. Additionally, opt for supportive footwear that provides stability and cushioning to minimise any strain on your lower back.


💕Exercise and Stretch:


Engaging in regular, low-impact exercise can work wonders for alleviating lower back pain during pregnancy. Gentle activities such as prenatal yoga, swimming, and walking help strengthen the core muscles, improve flexibility, and promote better posture. Please remember to consult with GP/Midwife before starting any exercise program.

Incorporating stretching exercises targeted at the lower back can provide significant relief. Simple stretches like cat-cow, pelvic tilts, and gentle hamstring stretches can help ease tension and enhance flexibility in the affected area.


💕Supportive Sleep Positions:


Getting proper rest during pregnancy is crucial, and the right sleeping position can make a significant difference in relieving lower back pain. Opt for sleeping on your side with a pillow between your knees to help maintain proper spinal alignment and reduce strain on your lower back. You may also consider using a pregnancy pillow to provide additional support and comfort.


💕Heat and Cold Therapy:


Applying heat or cold to the affected area can provide temporary relief from lower back pain. Use a heating pad or take warm showers to relax tense muscles. Alternatively, cold compresses or ice packs wrapped in a towel can help reduce inflammation and numb the area. Remember to limit the duration of application and use a barrier to protect your skin from direct contact with heat or cold sources.


💕Prenatal Massage:


Seeing a qualified massage therapist who specialises in pregnancy massage can work wonders for relieving lower back pain. A skilled therapist will know how to target and release tension in your muscles safely, promoting relaxation and improved circulation. Before booking a session, ensure the therapist is trained and experienced in providing prenatal massages.


💕Supportive Clothing:


Investing in supportive clothing designed specifically for pregnancy can provide much-needed relief to your lower back. Maternity support belts or belly bands can help distribute the weight of your baby more evenly, easing the strain on your back muscles. These garments offer support to your abdomen and lower back, providing stability and reducing discomfort.


Lower back pain during pregnancy is a common challenge that many women face, but it doesn't have to overshadow this magical time. By implementing these practical tips and making self-care a priority, you can alleviate discomfort and enjoy your pregnancy journey to the fullest. Embrace the changes in your body, listen to its needs, and cherish the miraculous journey of bringing new life into the world.


If you feel that you require additional support to prepare for your baby's birth, I can create a bespoke doula package to include hypnobirthing, private yoga sessions and of course, I can be by your side when you birth your baby, ensuring you feel comfortable, prepared and at ease.













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