Any physical therapist's office or massage studio will probably have some pregnant women in the waiting area. This is because pregnant women frequently experience aches and pains, particularly in the back. Back discomfort during pregnancy affects 28% to 48% of expectant mothers worldwide.

Relief from back pain during pregnancy might be difficult to come by because the aching is made worse by changing hormones and the growing baby. Your body begins to produce relaxin early in pregnancy, which increases the flexibility of ligaments and joints but can also put strain on your back. Subsequently, your uterus shifts toward your abdomen between months five and seven, increasing the strain on your lower and mid-back.

However, there's some encouraging news to get you to pay attention and sit up (straight!): There are many professional-approved methods for treating pregnancy-related back discomfort, including massage, acupuncture, medicine, and meditation. Here are some back pain relief techniques to help your body focus on growing your child, which is the most vital task for it.

1. Practice Prenatal Yoga

Approximately 13% of expectant mothers engage in yoga during their pregnancy3, and a growing number of medical professionals would want to see that percentage increase. Prenatal yoga, which consists of safe, gradual movements for both you and your unborn child, has been demonstrated to enhance pregnant women's gait and agility tests while also lessening their overall pain.

To help with posture and "tone the physical body in preparation for the birthing process," prenatal yoga can be beneficial.

Yoga for pregnant women also uses deep, conscious breathing techniques to address emotional stress. Additionally, doing yoga regularly can improve your quality of sleep, which is especially beneficial for expectant mothers who struggle with insomnia."Yoga offers a sense of grounding and focus amidst shifting hormones and emotions.

2. Take Medication (With Caution)

It seems sense that a lot of individuals are cautious about taking medicine while expecting. However, if your back pain is really bad, your doctor can suggest a pregnancy-safe painkiller to help you manage it.

It's generally accepted that using Tylenol (acetaminophen) for mild to moderate back pain during pregnancy is safe. Just remember to discuss dosage with your physician first. Long-term acetaminophen use during pregnancy has been linked in some studies to behavioral and sleep issues in offspring.

Starting around week 20, the Food and Drug Administration advises against taking ibuprofen and other non-steroidal anti-inflammatory medicines (NSAIDs). Low amniotic fluid and kidney problems in infants have been related to these drugs.

3. Try Acupuncture

In the ancient Chinese medical technique of acupuncture, tiny needles are put into predetermined bodily pressure points that correlate to different systems of mental and physical well-being. Research has indicated a connection between acupuncture and the alleviation of back discomfort during pregnancy.

Morning sickness may also be alleviated by stimulating these acupuncture points with needle insertion or acupressure, a method in which the practitioner applies pressure with their fingers rather than needles.

To avoid unfavorable side effects including nausea, headaches, and overstimulation that can cause labor, acupuncture must be used carefully. Make sure acupuncture is appropriate for you by seeing your physician, and then look for a qualified acupuncturist with experience treating expectant patients.

4. Get a Prenatal Massage

When back discomfort is severe, such as when nerves—especially the sciatic nerve in the legs and buttocks—are inflamed, prenatal massage can provide prompt relief. Studies have indicated that routine prenatal massage therapy can not only reduce discomfort but also mitigate symptoms of anxiety and sadness in expectant mothers.

Swedish-style prenatal massages are lengthy, smooth strokes that won't hurt your joints; they are calming and gentle. To ensure that prenatal massage is safe for them, expectant mothers should speak with their doctor beforehand. They should also only engage with registered massage therapists who have had prenatal massage training. Prenatal massage frequently involves lying on your side, according to medical advice.

5. Seek Chiropractic Care

Although their profession may conjure images of "cracking" joints, chiropractors are skilled practitioners who employ a variety of pregnancy-safe methods to treat back discomfort. For the purpose of treating muscle tightness, nerve constriction, and joint misalignment, chiropractors frequently employ soft tissue treatment, light joint manipulation, and recommended exercises.

To find out if receiving chiropractic care is safe for you and your child, consult your physician. If you have toxemia, placenta previa, placenta abruption, ectopic pregnancy, cramping, abrupt onset pelvic discomfort, early birth, or ruptured amniotic membranes, it's better to forego chiropractic care. Furthermore, radiodiagnostic imaging and electrical stimulation therapies should be avoided during pregnancy.

6. Book a Physical Therapy Appointment

Physical therapists can use joint, muscle, and nerve pressure point manipulation to aid pregnant patients with their back pain. They can also offer advice on posture and workouts. 

7. Relax With Meditation

Research shows that meditating regularly can increase your pain tolerance level.12 This practice can come in handy both when managing pregnancy back pain and in coping with pain during labor and delivery.

You can meditate at any time, in any place, with no appointment necessary. Sit or lie down in a quiet place and focus on breathing mindfully, inhaling and exhaling deeply. You can meditate in silence or listen to calming music or a guided audio program, which can be generic ("imagine a beautiful beach") or pregnancy-specific ("feel waves of love enveloping your growing baby").

Meditation has been shown to elicit a biological "relaxation response," which stimulates the brain to control its release of stress hormones. When stress is kept in check, its harmful effects (such as high blood pressure and muscle tension) are reduced.

8. Go Swimming

Because it relieves pressure on the spine, swimming is one of the most widely recommended types of exercise during pregnancy.

To stay afloat during full-body exercise in a safe environment, breathe deeply and completely. You can relax both physically and mentally by taking deep breaths. Additionally, swimming the breaststroke might help to strengthen your back and chest muscles as your pregnancy progresses. Before swimming, always drink plenty of water, and quit if you feel lightheaded or dizzy. See your doctor before going to the pool if you are pregnant and at high risk.

9. Support Your Body During Sleep

Sleep can be elusive during pregnancy, especially if your back is hurting. Most pregnant people sleep on their sides. Side sleeping is important after the first trimester because it optimizes blood flow, but it may make an achy back more uncomfortable.

Body pillows can help support your chest, hips, and lower back in side-lying positions. Or, fold a thick towel lengthwise and place it perpendicular to your back at your waist. (The towel's length will ensure support without requiring readjustment, even if you roll over during the night.) You can also try sleeping on your side with a pillow between your knees to reduce the strain on your pelvis and lower back.

Experts also advise sleeping on a firm mattress and following smart sleep habits such as maintaining a consistent sleep schedule, avoiding bright screens just before bed, keeping the space cool and dark, and not eating right before bedtime.

10. Wear a Pregnancy Support Belt

When it comes to pregnancy back pain, doctors often advise pregnant people to try pregnancy support belts. Sometimes referred to as belly bands or maternity belts, these undergarments help support your belly so your pelvic area and lower back aren't overly strained. If your belly is protruding forward, the belt can help gird your abdominal muscles to support the added weight in place of your back.

Usually, support belts are used as a complement to other treatments rather than the only pregnancy back pain relief strategy you use.

11. Find the Proper Shoes

If you regularly wear high-heeled shoes, you're not doing your back any favors. High heels increase the curvature of your back and create pressure that drives the weight of your growing uterus directly into your lower spine and hip joints, says 

But walking in flats isn't the answer either, as they can leave your feet, which tend to spread during pregnancy because of hormonal changes, unsupported. Poor foot position can create imbalance and pain up your legs and back. Dr. Rosser advises a low-heeled shoe with either a built-in arch support or an orthotic insert. The slight rise of the low heel will help distribute your weight and decrease stress on your back.

12. Experiment With Temperature

Feel fast back pain relief with these easy temperature regulation tips from Alison Sadowy, PT, OCS, a physical therapist in Rochester, Minnesota:

• Ice: For acute back pain (in the first 48 to 72 hours), apply a towel-wrapped ice pack or bag of frozen veggies to your back for 15 minutes to ease swelling and slow pain signals to the brain.
• Heat: After the acute pain fades, use heat to enhance circulation and promote healing. Place 2 cups of uncooked rice in a cotton sock. Knot the open end and microwave for 60 seconds. Apply to the painful area for 15 minutes.

13. Focus on Your Posture

As your uterus expands, the way you stand and walk may change. Your body naturally accommodates the shift in your center of gravity and the laxity of your ligaments. Also, your lower back might curve inward while your pelvis tips forward.

To straighten up, work on bolstering those pelvic floor and core muscles. Pregnancy-safe pelvic floor and core exercises include Kegels and different types of gentle squats. Be sure to speak to your doctor before incorporating abdominal exercise—or any new fitness routine—during pregnancy.

14. Lighten Your Load

Use your leg muscles to squat when lifting heavy goods, such as groceries, to avoid bending over and straining your back. It's also generally advisable to lift and carry a limited amount of weight. You can determine what your new "weightlifting limit" may be with the assistance of your prenatal care physician. Just remember to take as much time as you can to rest, both for your back and for yourself..

Pregnancy-related low back pain that gets better when you stand up but goes away when you sit or lie down is common. However, consult your physician if the pain travels down your legs and into your calves or feet, if it makes it difficult for you to go about your everyday business, or if it is accompanied by fever, chills, weakness, or sensory problems. Keep an eye out for additional infection symptoms, such as pain when you urinate, as some people may also have back pain in conjunction with a urinary tract infection.

Furthermore, in certain cases, consistent or rhythmic back pain may indicate the onset of labor; therefore, if you experience back pain and are less than 37 weeks pregnant, notify your doctor right once.