hoe to reduce right and left side back pain in pregnancy

Back pain in pregnancy, during the second and third trimesters, is a common experience but some women get worried about this especially when they experience severe back pain.

Whether it is right-side back pain, left-side back pain, or upper-back or lower-back pain during your pregnancy period, it is much more likely to be a result of the growing fetus and expanding uterus.

If your baby is developing from the right side of your belly, you’re likely to have right-side or mid-right-side back pain at 6 or 7 weeks.

However, back pain usually starts in the second trimester of pregnancy, and you can consult your doctor if you start feeling pain early in the first trimester.


What causes Back pain during Pregnancy?

Your stomach gets bigger and heavier and the body is stretched, posture changes, and the spinal cord is stressed while supporting the movement and the protruding belly.

The increase in your weight and that of your fetus can thus put pressure on your spine, blood vessels, and nerves at the back.

Most of the time, the pain is felt in the lower back, above your tailbone and movement can be uncomfortable since your posture has changed due to the changes in the body.

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Some women can also feel pain more in the middle back or upper back with chest tightness.

It is normal since your baby’s size and position can cause it.

Hormonal changes can also make your ligament in the pelvis relax and joints ache.

Stress and the separation of the rectus abdominis muscles can also put a strain on the backbone.

Kindly note that back pain does not mean miscarriage in most cases, although can be a symptom in some cases.

hoe to reduce right and left side back pain in pregnancy

How to relieve back pain during pregnancy

Back pain during pregnancy is a very bad experience for most women, but there are home remedies that will reduce the pain and make it more bearable.

Strengthening the muscles helps to relieve upper and lower back pain and thus makes the woman feel better.

Here are some of the things to do to reduce the pain



Regular exercise strengthens your muscles and increases mobility. This can help relieve the spine from a lot of stress.

There are even modified back pain relief exercises for pregnant women, you can register in a gym near you and discuss with the fitness instructor.

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Of course, you can’t jog or swim many laps during pregnancy. But nothing beats easy and gentle swimming, walks, or playing games that involve movement.



If the muscles are cramped and tensed, then massage works great.

However, especially during pregnancy, you have to be careful that the masseur can also consider your pregnancy.

Since you will find it difficult to lie on your stomach, whether a pregnancy massage is a good idea or not would be clarified by your medical doctor.

You can also use balm for back pain during pregnancy, just massage it on the area the pain is felt, and you’ll be relieved for hours.


Heat-Cold pads

A simple method to reduce back pain is to use heat and cold pads. If it is agreed with the doctor, you can put a cold pad on the painful area for 20 minutes and repeat it over two to three days.

After that, it is switched to a heating pad, and so on. With heat pads, however, make sure to avoid placing them on the stomach. A hot water bottle or a cherry stone pillow can also help.

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Improve your posture

A pillow between your legs can help support your spine at night.

Hunched posture puts strain on the spine. Good posture is important when you are sitting, working, or even sleeping.

So you should avoid sleeping on your back. Instead, we recommend lying on your side with a pillow between your knees, which can relieve the spine.

When sitting, a rolled-up towel can be placed behind your back for support.

The elevation of the feet with a stool or box is recommended. Sitting upright, of course, with your shoulders slightly pulled back.

You should also wear flat-heeled and comfortable shoes so you don’t put more strain on the backbone.


When to be worried about Back Pain during pregnancy?

If you’ve tried the abovementioned tips and all failed, pain pills should not be taken directly during pregnancy.

A doctor can prescribe safe pain relievers that are well-tolerated and still provide relief.

It can also be used to determine what is causing the pain. The pain can be caused by stress, but also by posture, or in rare cases pregnancy-related osteoporosis or arthritis.