Back pain during pregnancy? You’re definitely not alone! It’s one of the most common discomforts expectant moms face — especially in the final trimester. The growing bump, shifting posture, and hormonal changes can all add up to serious lower back strain.
The good news? Relief is possible — right from home. Beyond the usual advice like prenatal yoga and posture awareness, here are eight tried-and-tested home remedies that can help ease the ache and help you feel more comfortable through the months ahead.
1. Kinesiology Tape
You’ve probably seen those colorful strips athletes wear — that’s kinesiology tape, and it can be just as helpful during pregnancy.
The tape gently lifts the skin, improving blood circulation and reducing pressure on sore spots. It provides light support similar to a belly band, which can ease pain caused by swelling, sciatica, or even carpal tunnel.
Ask your partner to help with application and be sure to follow a pregnancy-safe taping tutorial for best results.
2. Gentle Heat Therapy
A heating pad can be a lifesaver for tired, achy muscles. Use it on your lower back, shoulders, or hips for up to 20 minutes at a time to help relax tension and improve blood flow.
Just remember — avoid falling asleep with it on and keep the temperature moderate. A warm (not hot) compress works just as well if you prefer a more natural approach.
3. Lumbar Support Cushion
If you sit for long periods — at work, in the car, or while relaxing — a lumbar support cushion can make a big difference.
These specially shaped pillows help maintain the natural curve of your spine, reduce lower back strain, and encourage better posture. Small adjustment, big comfort!
4. Sit Backwards on a Chair
It might look funny, but it works! Sitting backwards on a sturdy chair (so that your chest rests against the backrest) helps straighten your spine and relieve pressure in your lower back.
It’s not a permanent solution, but on tough days — especially when you’re working at a desk — this simple switch can really help ease discomfort.
5. Gentle Pelvic Rotations
Grab an exercise ball and try slow pelvic rotations or circles. This light movement loosens your hips and back, improves flexibility, and helps align your pelvis.
Bonus: it can encourage baby into a head-down position closer to your due date, which may help reduce discomfort and prepare your body for labour naturally.
6. Visit a Chiropractor
If your pain feels persistent or severe, a pregnancy-trained chiropractor can help. As your body changes, pelvic or spinal misalignment can easily occur.
A gentle chiropractic adjustment can often provide quick relief — many moms notice improvement after just one or two visits. Be sure to find a chiropractor who is experienced with prenatal care.
7. Stay Hydrated
Here’s a simple but often overlooked remedy: drink more water! Hydration helps keep your spinal discs soft and cushioned, reducing the risk of stiffness and discomfort.
Dehydration can make muscles cramp more easily — so keep a water bottle nearby and sip throughout the day.
8. Supportive Side Sleeping
Sleep can get tricky as your bump grows, but the right position makes a world of difference. Try lying on your side (preferably the left) with pillows placed behind your back, between your knees, and under your belly.
A pregnancy pillow offers amazing full-body support, but even a few regular pillows can do the job — just adjust until you feel well-supported and relaxed.
Why Back Pain Gets Worse in the Third Trimester
Back pain often peaks in the last few months of pregnancy, and here’s why:
1. Extra Weight & Balance Shifts
As baby grows, your body’s centre of gravity changes, putting extra strain on your spine and muscles.
2. Hormonal Changes
The hormone relaxin helps loosen your joints for birth — but it can also make them less stable, increasing the risk of pain or strain.
3. Postural Changes
A growing belly naturally increases the arch in your lower back, which can add pressure on muscles and joints.
💡 Pro tip: Supportive shoes or insoles with good arch support can help ease this pressure and improve posture.
Back pain might be common during pregnancy — but it doesn’t have to control your day. With a few small adjustments and a little self-care, you can stay more comfortable and keep doing the things you love.