What Items Help with Achy Joints During Pregnancy?

As a neonatal nurse, I’ve seen many expectant mums struggle with the unexpected physical challenges of pregnancy, especially those achy joints. Pregnancy brings major changes to your body—hormonal shifts, weight gain, and a growing bump that changes your posture.

These all contribute to joint discomfort, particularly in areas like the hips, knees, and lower back. And while joint pain is common, it doesn’t have to be endured. Using the right supportive tools can make a world of difference in relieving this discomfort and helping you stay comfortable throughout your pregnancy.

To relieve achy joints during pregnancy, consider supportive items like maternity pillows, compression wear, ergonomic seating, warm compresses, and more. These tools help distribute weight, reduce strain, and improve comfort as your body changes.

Why Do Joints Ache During Pregnancy?

Pregnancy is full of incredible changes, and many of these shifts can add strain on your joints. Here’s why joint pain is so common during this time:

Hormonal Changes and Relaxin

One of the primary culprits behind joint pain is a hormone called relaxin. During pregnancy, your body releases relaxin to loosen joints and ligaments, helping prepare for childbirth. While this is necessary for delivery, it can make your joints feel less stable and more prone to aches and pains.

Weight Gain and Added Pressure on Joints

As your pregnancy progresses, you naturally gain weight, which shifts your centre of gravity and adds pressure on weight-bearing joints like the knees, hips, and lower back. This added weight can make each step feel a bit heavier, leading to discomfort in your joints over time.

Changes in Posture

Your growing bump alters your posture as you instinctively lean back to counterbalance the weight in front. This shift can strain various areas, especially in the lower body and spine, leaving your joints feeling sore by the end of the day.

What Are the Best Items for Relieving Achy Joints During Pregnancy?

• Maternity Pillow for Full-Body Support: A maternity pillow aligns your body to relieve pressure on the hips, knees, and back. Our Butterfly Maternity Pillow® is designed to cradle your body comfortably, making it easier to find a pain-free position for sleep or rest.
• Compression Wear for Joint and Muscle Relief: Compression socks, leggings, and belly bands help reduce swelling and alleviate joint pressure, especially in the lower legs and feet, by promoting better circulation.
• Supportive Shoes for Better Alignment: Shoes with proper arch support and cushioning help relieve discomfort in the feet, knees, and hips, improving posture and reducing strain on joints.
• Warm Compresses and Heating Pads: Applying heat to sore joints, like the lower back or knees, relaxes muscles and provides soothing relief from joint pain.
• Ergonomic Chair and Back Support: An ergonomic chair with lumbar support reduces strain on your back and hips, which is essential for long periods of sitting.
• Lightweight Resistance Bands for Gentle Exercise: Resistance bands allow for low-impact stretching and strengthening exercises that help maintain joint flexibility and reduce stiffness.

How Can a Maternity Pillow Help with Joint Pain Relief?

Maternity pillows, like our Butterfly Maternity Pillow®, are fantastic tools for joint pain relief. By providing full-body support, they help align the hips, knees, and spine, which reduces strain on your joints while you rest. 

Our pillow’s wedge shape and soft wings cradle your lower back, hips, and knees, making it easier to stay in a comfortable, aligned position without the need to readjust constantly. This kind of consistent support is especially helpful in the evening when joint pain, along with other pregnancy-related discomforts, are worse and can lead to sleepless nights.

If you’re dealing with achy joints, a maternity pillow could be the simple solution you need for more restful, pain-free sleep. Check out the Butterfly Maternity Pillow® here. 

Treating Achy Joints During Pregnancy

Treating joint pain during pregnancy requires a gentle approach, as not all typical treatments for achy joints are considered safe for expectant mums. Here are some safe treatment options, as well as a few to avoid:

Safe Treatments for Joint Pain Relief

• Warm Compresses: Applying a warm (not hot) compress to sore joints can help relax muscles and ease joint discomfort. Limit sessions to 15–20 minutes and avoid applying direct heat to the belly.
• Gentle Massage: Prenatal massage can be beneficial for relieving tension around the hips, lower back, and knees. Be sure to see a therapist trained in prenatal massage for safe techniques.
• Stretching and Low-Impact Exercise: Engaging in safe exercises like prenatal yoga or swimming can relieve joint stiffness and improve mobility. These activities are generally safe, but it’s best to consult with your healthcare provider before starting any new exercise routine.
• Hydration and Balanced Nutrition: Staying hydrated and maintaining a balanced diet that includes nutrients like calcium and magnesium can support bone and joint health, potentially reducing pain.

Treatments to Avoid During Pregnancy

• NSAIDs (Non-Steroidal Anti-Inflammatory Drugs): Common over-the-counter pain relievers like ibuprofen are generally not recommended during pregnancy, as they may carry risks to the baby. Always consult with a healthcare provider before taking any medications.
• Hot Tubs and Saunas: While warm baths can be soothing, excessive heat from hot tubs, saunas, or very hot baths can be risky during pregnancy, as it raises core body temperature. Stick to warm showers or baths for safe, gentle relief.

Choosing safe and gentle treatment options can provide relief from joint pain without risking your health or the baby’s. Always consult with your healthcare provider before starting new treatments or if you have questions about specific pain relief methods.

Tips for Minimising Joint Pain During Pregnancy

• Maintaining Good Posture: Keep your spine straight and shoulders relaxed, both when sitting and standing, to reduce strain on lower back and pelvic joints.
• Incorporating Low-Impact Exercises: Gentle activities like walking, swimming, or prenatal yoga keep joints flexible and ease stiffness. Check with your healthcare provider before starting any new routine.
• Practicing Prenatal Stretches: Stretching helps relieve tension in the hips, lower back, and legs, which are often the most affected by joint discomfort during pregnancy.

Frequently Asked Questions

Can exercise worsen joint pain during pregnancy?

Gentle, low-impact exercises are generally safe and can help alleviate joint pain. However, consult with your healthcare provider for specific guidance.

Is it safe to use a heating pad on sore joints during pregnancy?

Yes, but use a low-heat setting and avoid applying heat for prolonged periods. Always consult a healthcare provider if unsure.

Do pregnancy support belts help with joint pain?

Yes, they can help distribute weight more evenly, easing pressure on the back, hips, and knees.

How soon does joint pain improve after pregnancy?

Joint pain often reduces after birth as hormones balance and body weight adjusts, but some may benefit from continued support or exercises postpartum.

Closing Thoughts

Pregnancy can be hard on the joints, but with the right items and adjustments, you can ease much of this discomfort. Whether it’s a supportive maternity pillow, compression wear, or ergonomic seating, these tools offer relief and help you stay comfortable as your body changes. If you’re ready to take the next step in managing joint pain, check out our Butterfly Maternity Pillow® in our store. Comfort during pregnancy shouldn’t be a luxury—it’s a necessity.

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