4 Basic Steps To Follow In Order To Reduce Back Pain During Pregnancy

Back pain is one of the most common and uncomfortable problems most women have during pregnancy. Although, weight gain and other hormonal changes prepare you for childbirth, this can also change your posture, the way you walk and cause stress on your back that can range from mild to very severe pains. Find below some steps to relieve some of this discomfort from back pain during pregnancy.

Exercising regularly

Exercising and getting some low intensity physical activity during an uncomplicated pregnancy has proven to be more beneficial rather than risky. It would be helpful to have undergone some exercise before pregnancy, otherwise be sure to be very slow and cautious when getting in to a new routine of exercise or activity during pregnancy. If you have not had any surgeries such as a vaginal reconstruction Melbourne before pregnancy, the pregnancy itself would be fairly uncomplicated. Walking and some light swimming are said to be particularly good and safe options as water can relieve the pressure of your body greatly.

Good posture

When pregnant, the centre of gravity may shift forward and this might in turn push or strain some muscles in order to balance and avoid falling. If you feel like you are slouching or straining, make a conscious effort to practice good posture so that you can shift the centre of gravity back and maintain the balance of body without causing undue stress. Pregnancy can cause the weakening of the pelvic muscles hence exercises to increase vaginal tightening and reduce pelvic girdle discomfort and pain can also help maintain good postures throughout. It is also important to go about your daily activities such as picking something off the floor in the correct way, which is by squatting and rising with your legs rather than using your back muscles or waist.

Prenatal yoga

Yoga is becoming increasingly popular among expectant mothers and apart from relieving pains in the back, yoga can also greatly reduce stress, improves sleeping and alleviates problems such as headaches and nausea. Make sure to inform your instructor that you are pregnant, most professional yoga instructors will guide you accordingly and some exercises also help immensely in strengthening the specific muscles used in a normal childbirth.


Lower back stretches even at home can help relieve some of the pain. It is where you get on your hands and knees and round your back and flatten it, alternating each time after holding for a few seconds. Although, it is a rather simple exercise it can do wonders for back pains during pregnancy and it is called the “cat and cow” stretching exercise.