How To Avoid Lower Back Pain in Early Pregnancy


Every pregnant woman experiences back pain at some point of time during their pregnancy. There are several ways to try and avoid lower back pain in early pregnancy itself. Back pain can never be prevented completely, but there are few things that you can do to help in reducing the frequency and severity.



Back pain in early pregnancy is very common, but there are some things you can do to help you deal with back pain in early pregnancy



  • Exercising is the best way to strengthen the muscles of your back and lower abdomen. You should use exercises that are pre-approved by your health care specialist.


Dr. Katie Sleigh of Sleigh Family Chiropractic introduces all pregnant women to the pelvic rock exercise. This exercise is very important for most pregnant women to do.



  • Instead of bending over to pick up things off the floor, you should squat. This lessens the strain on the muscles of your lower back, which helps in avoiding an unnecessary attack of lower back pain.

  • Another tip is to avoid wearing high heels and other such shoes and sandals. High heels are the reason for bad posture and they do not provide enough of support to your entire body. This puts pressure on the spine and the muscles of your back, causing back pain.

  • You should also try to avoid sleeping on your back during your pregnancy. Sleeping flat on your back, puts pressure on the lower muscles which causes back pain. Instead, try sleeping on your side and alternate between both left and right.


This video shows you how to reduce lower back and hip pain during pregnancy by making one adjustment to your sleeping position. From



  • You could also try using a support belt under the lower abdomen which helps in reducing the pain.

  • If the pain is frequent and severe, you should make sure you go to a good chiropractor and get your back aligned.


  • Getting plenty of rest is also very essential. However, too much rest too, can cause severe back pain. You can try elevating your feet. This helps in relaxing the muscles of your lower back, lessening the pain.


This video shows a chiropractic adjustment for a pregnant woman as demonstrated by Dr. Jess Echols, D.C. of Psychetruth Austin Chiropractor Care.





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