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How To Manage Back Pain During Pregnancy

One of the most common side effects of pregnancy for women across the country is back pain, especially lower back pain.

Your body goes through lots of changes when you’re pregnant, including gaining extra weight, your centre of gravity becoming lower and the ligaments around your pelvis are relaxing to prepare you for labour.


Did you know.. Although exercise may not seem appealing, it can be very effective at helping to ease the pain.

Gentle exercise that helps strengthen the core abdominal muscles can help to spread the weight around your body and prevent localised pain in your lower back.

Keeping your muscles active can help prevent them becoming stiff and painful as your pregnancy develops.

Remember.. Posture is also key to relieving back pain during pregnancy.

Always remember these principles of good posture to help relieve any stress on your spine:

  • Stand up straight rather than slouching
  • Hold your chest high
  • Keep your shoulders and back relaxed
  • Stand with your feet hip width apart to keep your upper body fully supported 

It is also good to support yourself, whether you’re exercising or simply lying down, to help your body cope with the extra weight it is carrying.

Did you know… Water based exercises, such as aqua natal classes, are a particularly effective way to exercise the muscles during pregnancy without over exerting yourself as the buoyancy of the water can also act as an extra support for your body.

Gentle yoga or going for a walk are other good ways to keep the muscles active and help ease the symptoms of backache during pregnancy.