7 Surprising Ways to Ease Pregnancy Back Pain Tonight

Pregnancy comes with its share of unexpected perks and pitfalls. While everyone loves to talk about the glow and the kicks, the not-so-glamorous part—like back pain—often gets swept under the rug. I remember during my early days as a neonatal nurse, hearing one mom-to-be sigh, "Why didn’t anyone tell me my back would feel like it’s carrying a backpack full of bricks?"

The reality is, growing a human can really take its toll on your body. But don't worry, I've picked up a few tricks along the way that can help ease that back pain tonight. In no set order, let’s dive into some relief strategies that you might not have heard about yet.

1. Float Therapy

Float therapy might sound like something out of a luxury spa experience, but it's also a fantastic way to relieve back pain during pregnancy. This therapy involves spending time in a flotation tank filled with saltwater, which makes you feel weightless.

The buoyancy of the water supports your body, reducing pressure on your joints and spine, allowing your muscles to relax fully. It's a great way to take the load off your back, even if it's just for a short session. Always check with your healthcare provider before trying float therapy to ensure it's safe for your pregnancy stage.

2. Use an Acupressure Mat

An acupressure mat can be a game-changer for back pain relief. Lying on one for a few minutes a day can help stimulate blood flow and release muscle tension in the back.

The mat has small, pointed nodes that apply gentle pressure to your muscles, promoting relaxation. It might feel intense at first, but starting with short sessions can help your body get used to it. This method is a simple, drug-free way to manage back pain at home.

3. Use a Pregnancy Pillow for Support

One of the most effective ways to alleviate pregnancy back pain is by using a pregnancy pillow, like our Butterfly Maternity Pillow®. Here's why it works:

• Support Your Belly and Back: Our wedge-shaped pillow helps you maintain a side-sleeping position, which is the safest and most comfortable during pregnancy. It supports your belly and back, preventing you from rolling onto your back, which can exacerbate back pain.
• Spinal Alignment: The pillow helps keep your spine aligned, reducing pressure on your lower back and hips. This support can make a noticeable difference in your comfort level and quality of sleep.

Using a pregnancy pillow can help you get into a more comfortable position and stay there, promoting deeper and more restful sleep. If you’re struggling with back pain, I highly recommend giving it a try. 

You can check out our award-winning Butterfly Maternity Pillow® in our shop.

4. Practice Cat-Cow Stretches & Other Prenatal Yoga Poses

Cat-Cow is a gentle yoga stretch that can help relieve tension in your back. Here’s how to do it:

• Get on your hands and knees in a tabletop position.
• Inhale as you arch your back, dropping your belly towards the floor (Cow Pose).
• Exhale as you round your spine towards the ceiling (Cat Pose).

Repeat this stretch 10 times, moving with your breath. This exercise not only stretches the back but also strengthens the abdominal muscles, which can help reduce overall back pain.

5. Pregnancy Support Belt

A pregnancy support belt can be a lifesaver for reducing back pain, especially if you're on your feet a lot.

These belts provide gentle support to your growing belly, redistributing weight more evenly and taking some of the pressure off your lower back. Wearing one during activities like walking or standing can help maintain better posture and ease discomfort.

6. Use Proper Footwear

Wearing the right shoes can make a world of difference in managing pregnancy back pain. Avoid high heels or completely flat shoes, as they can throw off your balance and posture.

Opt for supportive, low-heeled shoes with good arch support to help maintain proper alignment and reduce strain on your lower back.

7. Practise Gentle Pelvic Tilts

Pelvic tilts are simple exercises that can help relieve lower back pain by strengthening your core and improving posture. Here’s how to do them:

• Stand with your back against a wall or lie on the floor with your feet shoulder-width apart.
• Gently tilt your pelvis forward and then back, flattening your lower back against the wall or floor.
• Repeat this motion 10-15 times, focusing on the movement in your pelvis.

This movement can help alleviate the strain on your lower back by promoting better alignment.

FAQs About Easing Pregnancy Back Pain

Can I Sleep on My Back While Pregnant If I Use a Pregnancy Pillow?

Sleeping on your back during pregnancy isn't recommended after the first trimester, but using a wedge pregnancy pillow can help support your body in a safer position. It’s best to use the pillow to maintain a side-sleeping position.

How Often Should I Use a Pregnancy Pillow to Alleviate Back Pain?

You should use a pregnancy pillow every night to help maintain proper spinal alignment and reduce pressure on your back. Consistent use can make a noticeable difference in your comfort.

Are There Specific Pregnancy Pillow Shapes That Work Best for Back Pain?

Wedge-shaped pillows are often most effective for back pain as they support the belly, back, and hips, helping to keep your spine aligned during sleep.

Is It Safe to Get a Massage for Pregnancy-Related Back Pain?

Prenatal massages can be safe and effective for relieving back pain during pregnancy. Always ensure that the massage therapist is trained in prenatal care.

Closing Thoughts

Pregnancy can be a tough journey, and as a neonatal nurse, I truly understand how challenging it can be to find relief from persistent back pain. It’s about finding what works best for you. 

Thousands of moms-to-be have experienced life-changing comfort with the right support. Our Butterfly Maternity Pillow® is specially crafted to provide that support, making those restless nights a little easier to handle. 

If back pain has been keeping you from the rest you need, consider giving it a try. We’re here to help you every step of the way. Check out our shop to find the relief you’ve been looking for, and don't forget to read my article on sleep strategies for more ways to make your pregnancy journey smoother.

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd