Dealing with Back Pain in Pregnancy

How to Deal with Back Pain During Pregnancy

I’ve suffered with back pain since the beginning of my adult life and throw being 6 months pregnant on top of that I’m regularly in a lot of pain. Being pregnant I am limited to the medication I can take to alleviate my pain so I’ve had to look for alternatives to help ease the tension on my back.

Pregnancy Pillow

One of the first items I bought when I found out I was pregnant was a pregnancy pillow. During a restless night unable to sleep I ended up purchasing the Dreamgenii Pregnancy Pillow on Argos at 4am. The Dreamgenii helps support your back, legs and bump whilst you sleep and encourages you to sleep on your left side which helps the blood flow between you and your baby. I would definitely recommend investing in a pregnancy pillow if you are struggling with sleep or joint pain as the pillow helps you sleep in the optimal position to alleviate aches and pains. The Dreamgenii doesn’t come cheap but there are lots of alternatives on the market that do a similar job.

A Firm Mattress

If you haven’t changed your mattress in the last 5-10 years then now might be a good time to invest in a new one. I invested in an orthopedic mattress 6 years ago but unfortunately having spent so much time unwell in bed my mattress has had a lot of use and definitely needs an upgrade. You can actually see the imprint in the mattress from where I usually lie. I found that an orthopedic mattress didn’t do much for my back and my chiropractor has now recommended opting for something a bit firmer to help with my pain. Mattresses can be extremely expensive so it’s best to shop around. There are some amazing deals on mattresses on Groupon currently if you want to save some money.

A Hot Bath

If you’ve had a particularly tough day with pain the best thing to do when you get home is to get into a warm bath. Make sure the temperature isn’t too hot that it would raise your body temperature. I’ve never really been a bath person but recently I’ve been having them more and more to help alleviate my back pain. Having a warm bath before bed might also aid you in having a better nights sleep by helping your body wind down after a tiring day.

A Heat Pack

I’ve been using a heat pack for pain relief for the past few years and I swear by them! They are so much easier to use than hot water bottles. You just fling them in the microwave for 2-3 minutes and it is ready to use. They also hold their heat for a longer period of time than a regular hot water bottle. Often if I’ve been sitting in an uncomfortable position for too long I will use a wheat bag whilst sitting on the sofa to help relieve the dull ache building. Recently I’ve been taking a wheat bag to bed and propping in between my lower back and the pregnancy pillow to help me get off to sleep.

Visit a Chiropractor

I’ve been visiting a chiropractor on and off since I was 18 for back pain. It can be expensive visiting a chiropractor regularly but if you find someone really good you can often go months without needing any further treatment. I’ve recently started with a new chiropractor who has extensive experience working with pregnant women.  After having a really rough first trimester and spending weeks on end in bed I was in desperate need of realignment and muscle therapy. Chiropractors work by manipulating joints and muscles to achieve the proper alignment for your skeletal structure. These small manipulations make a huge difference to my pain and almost immediately after a treatment I feel better. I can then go a few weeks without any pain at all.


Heat is great for short-term and instant relief but to reduce inflammation or swelling long-term you will need to use ice. I have been using Biofreeze as recommended to me by my chiropractor. Biofreeze is a topical gel that can be rubbed into areas of pain. The effect of the product is almost instant and you will feel a cooling and numbing sensation to the area the product has been applied. Before using Biofreeze or any topical treatment in pregnant always consult a doctor or healthcare worker first.

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