How to relieve back pain during pregnancy?

Pregnancy is an incredible journey, but let’s be honest, it can also bring its fair share of aches and pains. One of the most common complaints is back pain. Whether it’s a dull ache in your lower back or a sharp twinge when you move, it can make everyday tasks feel challenging. The good news is that with the right approach, you can ease the discomfort and enjoy a more comfortable pregnancy.

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Why back pain happens during pregnancy

As your bump grows, your body changes in amazing ways to support your baby, but these changes can put extra strain on your back.

• Posture shifts: Your centre of gravity moves forward, making your lower back work harder to keep you upright.
• Hormonal changes: The hormone relaxin loosens your joints and ligaments to prepare for birth, but this can also make your back less stable.
• Core and pelvic floor changes: As your abdominal muscles stretch, they provide less support for your spine.

Understanding the cause is the first step to finding relief.

Safe ways to relieve back pain during pregnancy

1. Keep moving safely

Gentle, pregnancy safe exercise is one of the best ways to prevent and reduce back pain. At SuperMums Belgium, we focus on strength training adapted to pregnancy, helping you build the muscles that support your spine, core, and pelvic floor. Exercises like squats, band pulls, and gentle mobility work can make a big difference.

2. Strengthen your core and pelvic floor

A strong core, including your pelvic floor, acts like a natural support belt for your back. Our SuperBellies classes integrate breathing techniques and safe core activation in every workout, reducing strain and improving posture.

3. Watch your posture

Small tweaks can help take pressure off your back:

• Keep your shoulders relaxed and down.
• Avoid locking your knees when standing.
• Sit with both feet on the floor and a cushion supporting your lower back.

4. Use supportive props

Pregnancy pillows, stability balls, or even a rolled up towel can help you find more comfortable positions when sitting or sleeping.

5. Practise pregnancy safe stretches

Gentle stretches, such as a cat cow movement or seated side bends, can release tight muscles. Always move slowly and avoid over stretching. Remember, your joints are more flexible than usual.

6. Get personalised guidance

Every pregnancy is different, which is why small group classes and personalised adjustments are key. At SuperMums, we adapt every movement to your body and stage of pregnancy so you can stay active without risking injury.

When to seek professional help

If your back pain is severe, sudden, or accompanied by symptoms like fever, numbness, or cramping, speak to your healthcare provider immediately.

The takeaway

Back pain during pregnancy is common, but it’s not something you have to just put up with. With the right exercises, posture tips, and support, you can protect your back, stay strong, and feel more comfortable throughout your pregnancy.

Ready to feel stronger, more comfortable, and confident during your pregnancy?

Join our SuperBellies prenatal programme at SuperMums Belgium and discover how tailored exercises, expert guidance, and a supportive community can help you stay active and pain free.

If you found this helpful, you’ll also love our article [“Why your belly might still look pregnant months after birth (and how to fix it)?”] it explains how abdominal separation can affect your back and gives you safe, effective exercises to protect your core during and after pregnancy.

📅 Book your first class today and your back will thank you!