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Managing Low Back Pain During Pregnancy: Physical Therapy Tips and Tricks for Relief

Updated: Jun 22, 2023


physical therapy las cruces

Pregnancy is a beautiful and transformative journey, but it can also bring its fair share of discomfort, including low back pain. As the body undergoes significant changes to accommodate the growing baby, the added weight and shifting posture can put strain on the lower back. If you're experiencing low back pain during pregnancy, don't fret! In this blog post, we'll explore some practical tips and tricks to help alleviate back pain, along with the benefits of physical therapy in managing and reducing discomfort during this special time.


Maintain Good Posture:

During pregnancy, it's essential to be mindful of your posture. As your baby bump grows, it's natural to shift your center of gravity, which can lead to increased strain on the lower back. To alleviate this, practice good posture by keeping your shoulders back, chest lifted, and pelvis in a neutral position. Avoid slouching or standing for extended periods without breaks.


Exercise Regularly:

Engaging in safe and appropriate exercises during pregnancy can help strengthen the muscles that support your lower back. Consult with your healthcare provider and consider incorporating activities such as prenatal yoga, swimming, or walking into your routine. These low-impact exercises can improve flexibility, circulation, and overall strength, thus reducing the strain on your back.


Here are some exercises that you can try. Please consult your physical therapist before trying these as some will be good for different trimesters of pregnancy/


Piriformis Stretch


Cat to Childs Pose





Utilize Proper Body Mechanics:

As you go about your daily activities, it's crucial to use proper body mechanics to minimize stress on your back. When lifting objects, remember to bend at the knees and lift with your legs, keeping the object close to your body. Avoid twisting or jerking motions when carrying heavy items.


Supportive Footwear:

Investing in supportive and comfortable footwear can make a significant difference in managing low back pain during pregnancy. Opt for shoes with cushioning and arch support to help distribute your body weight evenly and provide stability. Avoid high heels or shoes that lack proper support, as they can strain your back even further.


We like Asics, Brooks, Altras, and Mizunos.


Rest and Relaxation:

Give your body the rest it deserves. Pregnancy is physically demanding, so make sure to prioritize regular breaks and sufficient sleep. Utilize pillows and cushions for support while sitting or sleeping to maintain proper spinal alignment. Gentle relaxation techniques such as deep breathing, meditation, or prenatal massage can also help relieve tension and promote relaxation.


The Role of Physical Therapy:

Physical therapy can be immensely beneficial in managing and reducing low back pain during pregnancy. A skilled pelvic health physical therapist can assess your specific needs and create a personalized treatment plan. They can utilize techniques such as gentle stretching exercises, manual therapy, and targeted strengthening exercises to alleviate pain, improve posture, and enhance overall stability and muscle function. Additionally, they can provide education on proper body mechanics, posture, and exercises that you can continue at home.


Experiencing low back pain during pregnancy is a common challenge, but with the right strategies, you can find relief and enjoy this transformative time to the fullest. Incorporating good posture, regular exercise, proper body mechanics, supportive footwear, and rest into your routine can help alleviate discomfort. Furthermore, seeking guidance from a skilled physical therapist can provide targeted care and support throughout your pregnancy journey. Remember, each woman's experience is unique, so consult with your healthcare provider and pelvic health physical therapist to create an individualized approach that suits your specific needs. Embrace this miraculous time with confidence and take proactive steps towards managing your low back pain, allowing you to cherish the joys of pregnancy.




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