Back Pain During Pregnancy

Back pain during pregnancy is a common complaint, I mean you’re gaining weight and your body isn’t used to it. What is really happening is your center of gravity is changing and your hormones are relaxing the ligaments in your pelvis. Often, however, you can prevent or ease back pain during pregnancy by the following methods:


Practice good posture

As your baby grows, your center of gravity shifts forward. To avoid falling forward, your brain tells you to compensate this effect by leaning back — which can cause strain to the muscles in your lower back and contribute to back pain during pregnancy, especially during the later term. Here are a few tips from Dr. Ralph Santonastaso of Livingston Chiropractic and Rehab for good posture: Stand up straight and tall Hold your chest high Keep your shoulders back and relaxed Don’t lock your knees When you stand, use a comfortably wide stance for the best support. If you know you are going to be standing for a long period of time, rest one foot on a low step stool and make sure you give yourself some extra breaks. Good posture is also tied to sitting. Choose a chair that supports your back, or place a small pillow behind your lower back, this may help reduce lower back pressure.

Get the right shoes and support

Dr. Ralph Santonastaso recommends wearing low-heeled, not flat shoes with good arch support. You might also consider wearing a maternity support belt, although research on the benefits of maternity support belts is limited, some women find the additional support helpful.

When lifting, lift properly

When lifting a small object, squat down and lift with your legs, don’t bend at the waist or lift with your back. It’s also important to know your limits. Ask for help if you need it.

Sleep on your side

Sleep on your side, not your back. Keep one or both knees bent. Consider using a pregnancy or support pillows between your bent knees, under your abdomen and behind your back. Our office has a variety of pillow options that we can recommend to you.

Try heat, cold or massage

Use a heating pad to apply heat to your back, or try ice packs. Massages performed by licensed massage therapists can also help ease the pain, as long as they are trained to work on pregnant women.


Physical activity in your daily routine

Regular physical activity can keep your back strong and may relieve back pain during your pregnancy. With your health care provider’s OK, try gentle activities — such as walking or water exercise.


You might also try stretching your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, then relax your stomach and back — keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your health care provider about other stretching exercises, too.

Consider Chiropractic therapies

Chiropractic treatment can provide comfort for many women as well. Dr. Ralph sees a significant amount of pregnant women and is trained to perform specific spine and neck manipulations, designed for women who are pregnant.

Schedule a free consultation with Dr. Ralph Santonastaso of Livingston Chiropractic and Rehab and receive a complimentary massage today!

Call us at 973-597-9766 or fill the form out below to schedule an appointment with your neighborhood chiropractor today.

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