When everyone kept mentioning pregnancy back pain while I was pregnant with my daughter, I had no idea what they were talking about … until I was well into my third trimester. For about the last month of my pregnancy, I felt like an invalid half of the time, apologizing to my husband because it was too hard on my back to unload the dishwasher and having to bow out of babysitting my nephew while my in-laws moved because I couldn’t lift an almost-toddler.
But avoiding things that escalated the tension in my back, while somewhat helpful, did not make the discomfort go away. I needed something to ease the strain on my low back and loosen the muscles.
I had read and heard it is not safe to use heat in your core area while pregnant and my chiropractor advised against using a support under my belly so as not to impede the baby’s descent. I would have loved a massage, but between working full-time and cooking and doing housework on the weekends, I didn’t really have time for one. Plus, I needed more than just a one time fix.
So what is a mama to do about pregnancy back pain?
I’m going to share with you my top 3 tricks that eased my back pain significantly – and you can do them on your own without assistance!
Please note that I am not a medical professional and nothing in this post should be taken as medical advice. Please speak with your care provider about any concerns, pain or discomforts you are experiencing during pregnancy.
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1. Tennis Ball Massage
My chiropractor recommended this to me and let me tell you … I was a new woman after I did this once. But I won’t lie, it was excruciatingly painful the first time I did it (which I just viewed as good practice for labor) because my muscles were so tight. After I got everything loosened up, the next day, my back felt better than it had since before I was pregnant!
All you do is lay flat on the floor and put a tennis ball (or in my case, a wool dryer ball since I didn’t have a tennis ball) under your low back or hip and slowly roll over it in whatever areas are bothering you. I probably did this for a good twenty minutes the first time and I was sore the next day but I felt so loose and SO much better. My subsequent “massages” were only about five or ten minutes once I got those first eight months of kinks out.
2. Exercise Ball
You know those giant, inflated balls you’ve seen in workout videos? Now is the time to buy one if you don’t already have one. Sitting in an upright position with good posture will help your baby’s positioning, and sitting on a ball also helps open your hips in preparation for labor. But more importantly, if you have a desk job, this wonderful ball will save you from pregnancy back pain!
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This exercise ball on Amazon is very affordable.
When I had about a month to go and could hardly stand the horrible discomfort of sitting in an unsupportive swivel desk chair anymore, I asked my boss if I could bring a ball into my office to sit on instead. This made a HUGE difference those last few weeks of my pregnancy.
As much as I loved my job, I had been becoming increasingly restless and frustrated internally, and it wasn’t until I started sitting on the ball at my desk that I realized this was due to my physical discomfort for 8 hours every day.
Read my post on 5 Ways Pregnancy Changes Your Body for the Better!
Even if you are not working during your pregnancy or don’t have a desk job, I highly recommend using an exercise ball for the times when you are sitting at home. It may sound odd that sitting upright without being able to lean back against something is comfortable, but trust me, this really will feel better for your back.
3. Forward Leaning Inversion Exercise
My doula taught me how to do this one. This exercise is a good way to help your baby get into an optimal position for birth, but it also provides amazing relief from back strain. You should check with your pregnancy care provider before performing this exercise to be sure you don’t have any complications that could make the upside-down position dangerous for you or your baby.
You perform this exercise by kneeling on a couch or very low-to-the-ground bed and slowly lowering your hands to the floor. You will feel your belly lift forward and this takes the pressure off of the muscles and ligaments that carry around that belly all day. remain in this position for 30-60 seconds and then come back up to a kneeling position on the couch. Repeat two more times.
Find out about these 4 Things You Didn’t Know You Should Avoid During Pregnancy.
I often did this (or a modified version of it by kneeling on the floor and leaning on my exercise ball with my arms and letting my belly dangle) when I got home from work in the evenings. I actually fantasized during my workday about doing this exercise when I got home – it felt that good!
Permanent Relief is Coming Soon
Don’t worry, aching mama, there is a complete cure for your discomfort – pushing that baby out! But until then, I hope these ideas help ease your straining muscles as your body works hard to grow and support that sweet little life.
If you have tried any of these tips or have tips of your own for easing pregnancy back pain, share your experience in the comments below!
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