How To Tackle Lower Back Pain During Pregnancy

Pregnancy is a time of immense change. Your body undergoes numerous transformations in the form of breast tenderness, exhaustion, mood swings, food cravings and more. Even your back can start acting up and develop into a persistent pain. The fact is you’re not alone; around 50-70 percent of pregnant women suffer from it. Despite its commonness, you don’t have to plow through the ache. There are things you can do to minimize it and keep your body as comfortable as possible.




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Causes Of Back Pain During Pregnancy

Back pain during pregnancy can be caused by a number of things such as –

  • Hormonal changes: Your body produces more quantities of a hormone called relaxin during pregnancy. It relaxes the ligaments in the pelvic area and widens the cervix. It also loosens up the joints in preparation for birth. However, it also inflames other joints of the body including those in the spine and causes back pain.
  • Weight gain: Women gain weight during pregnancy, and this can put a strain on the spine. Add to that the weight of the growing baby, and it’s only natural that discomfort develops.
  • Change in posture: Your center of gravity shifts when pregnant and this can change your posture and cause discomfort in your back.

Remedies For Lower Back Pain During Pregnancy

Practice Prenatal Yoga

The benefits of yoga are well-known, and it’s also a great back pain-reliever when pregnant. It tones the body by opening tight hips, strengthening muscles, improving flexibility and range of motion. It has other benefits too including reducing stress and relaxing the mind to help you sleep better. Speak to your doctor before you enroll for prenatal yoga. You should also make sure that the yoga instructor knows what he/she is doing as there are certain types of yoga like Bikram yoga to avoid when pregnant.

Get Physical

It’s important to exercise when pregnant as it can reduce backaches, bloating and swelling as well as build muscle tone and increase strength. Exercise is also a mood-booster and can help temper mood swings that come with pregnancy. Try to exercise for about 30 minutes each day. You should also incorporate walking in your workout regimen as it’s gentle. Water exercises are also beneficial as they take the pressure off the spine. Studies have shown that they even reduce the heart rate and blood pressure of pregnant women compared to exercising on land.

Practice Good Posture

As we mentioned earlier, pregnancy shifts your center of gravity and causes you to change your posture when you sit and stand, leading to back pain. One way to prevent this is to practice good posture as much as possible. Stand and sit straight with your chest high and your shoulders relaxed. Use a chair that has lumbar support so that your spine is kept in a neutral position. Get up and walk every 30 minutes to stretch your muscles and relieve the strain on your lower back.


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Use Pregnancy Gear

There are various things you can use to alleviate back pain while pregnant. Maternity belts are designed to support your baby bump and take the pressure off your spine and hips. They come in several styles with some consisting of a one-piece belt and others with straps that go over the shoulders for added support. You should also wear low-heeled shoes with proper arch support that make walking easier.

Mind Your Sleep Position

It’s not just the way you sit or stand that can cause back pain; even the way you sleep can make a difference. As your pregnancy progresses, your growing abdomen and consequent discomfort on your lower back can make finding sleep difficult. The best position is the sleep on the side (left side) or SOS position. Place a pillow between your legs to keep the spine aligned and remove pressure from the hips and lower back. Place a flatter pillow under your belly for extra support. You can use additional pillows to prop your body and prevent it from rolling over.

Use A Proper Mattress

A well-designed mattress gives support to the body and can reduce back pain. It aligns the spine, keeps the hips in position and takes pressure off the shoulders. A mattress that’s too soft won’t provide support while one that’s too firm will place too much pressure on the body and belly. You should use a mattress that’s medium-firm for the right balance of comfort and support.

Nuvanna is designed keeping these two in mind with its triple-layered construction. It’s created by an industry expert with more than 20 years’ experience. It has a top layer that keeps the body cool using phase-changing gel particles that disperse heat. Its middle layer isolates motion, allowing you and your partner to move freely without disturbing each other. The bottom layer uses Nuvanna’s Progressive Support System that keeps the spine in a neutral position and supports individual body parts.

Your comfort is very important during pregnancy which is why it’s important to do all you can to ensure it. Don’t wait for the back pain to rear its head before taking steps to keep it at bay. Whether it’s going swimming to strengthen the muscles of your back or seeing a certified prenatal massage therapist to get rid of discomfort, there’s plenty you can do to prevent back pain and make pregnancy easier.

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