Back pain during pregnancy? You’re not alone — it’s one of the most common (and frustrating) symptoms, especially in the third trimester. Speaking from experience, I know just how uncomfortable it can get — lower back, hips, even sciatica.
You’ve probably heard the usual advice: prenatal yoga, good posture, heating pads... all great! But here, I’m sharing a few lesser-known tricks that have been total game-changers for me.
These simple, at-home remedies have helped me stay sane and sleep better — and I hope they bring you some sweet relief too. You deserve to feel your best, Mama!
1. Kinesiology Tape
Those colorful strips you’ve seen on Pinterest? That’s kinesiology tape — and it works wonders during pregnancy.
Similar to a belly band, it provides gentle support by lifting the skin, which helps improve blood flow and ease pressure on pain points. It’s especially helpful for relieving back pain, swelling, sciatica, and even carpal tunnel.
It’s easy to apply with a little help from your partner — just be sure to follow a proper tutorial for best results!
2. Try a Heating Pad
A heating pad can be a simple but effective way to ease pregnancy back pain. I’ve used mine for everything — from lower back aches to neck tension and cramps. Total must-have!
It’s generally safe during pregnancy, just keep sessions under 20 minutes and never fall asleep with it on (learned that the hard way!).
3. Use a Lumbar Support Pillow
These aren’t just for office chairs! A lumbar support pillow can be a lifesaver during pregnancy — whether you’re on the couch, at the table, or in the car.
It helps keep your spine aligned and reduces pressure on your lower back and hips.
4. Sit Backwards on a Chair
Here’s a quick trick — flip your chair around and sit facing the backrest. Resting your chest against it helps straighten your spine and ease pressure on your lower back.
It’s not a long-term fix, but on tough days (especially at work), it can really help you get through!
5. Try Pelvic Rotations on an Exercise Ball
Pelvic circles on an exercise ball are amazing for easing back and pelvic pain — especially if hip alignment is part of the issue.
Bonus: it helps prep your body for labor, encourages baby into the right position (head-down), and can even help avoid breech presentations in later pregnancy. Plus, it gently loosens joints and feels great!
6. See a Chiropractor
If back pain won’t quit, consider visiting a chiropractor. Pregnancy hormones and a growing uterus can throw your alignment off — in my case, it was a twisted pelvis causing all the trouble.
After one adjustment, I felt immediate relief. Many chiropractors offer free consults, and insurance often helps with the cost. Totally worth it!
7. Stay Hydrated
Don’t underestimate the power of water! It’s crucial for a healthy pregnancy — and yes, it can help with back pain too.
Your spinal discs need hydration to stay cushioned and absorb shock. When you’re dehydrated, they shrink and can cause discomfort. So drink up and keep moving — your back will thank you!
8. Sleep on Your Side with Belly Support
For me, side sleeping with extra support was a game-changer, especially during my second pregnancy when baby girl was super active at night.
Place pillows behind your back, under your shoulders, and between your knees to relieve pressure. A dedicated pregnancy pillow works great, but regular pillows can do the trick too, depending on your comfort and baby’s position. Don’t forget to support your belly if needed!
What Causes Back Pain in the Third Trimester?
Back pain in the third trimester is super common — and for good reason. Here’s why it happens:
1. Extra Weight & Shifting Balance
As your baby (and bump) grows, so does the pressure on your spine and lower back. Your center of gravity shifts, which can lead to strain and discomfort.
2. Hormonal Changes
Your body releases relaxin, a hormone that helps loosen joints in preparation for birth. The downside? It can make your joints less stable, contributing to back pain.
3. Posture Adjustments
That growing belly naturally changes your posture — increasing the arch in your lower back and putting extra stress on muscles.
Pro tip: Invest in good arch support to help ease the pressure and stay comfy!
I really hope these tips bring you some much-needed relief. If you found them helpful, feel free to pass them along on Pinterest or Facebook — let’s keep the support going and help other mamas out there.
You've got this, Mama! 💛