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Pregnant mum holding lower back

How to Deal with Painful Backaches During Pregnancy

Firstly, it is important to know that back pain is normal during pregnancy. Just remember, it’s also temporary! Here are seven ways to relieve back pain during pregnancy from physical exercise, wellness therapies and also good posture. Your centre of gravity will change as you gain weight, and your hormones are relaxing the ligaments in the joints of your pelvis. However, you can ease back pain during pregnancy.

Pregnant mum at medical practice for baby checkup scan

Consult your Medical or Health Specialist(s)

If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your General Practitioner (GP), Obstetrician or Health Specialist(s). They might recommend medications or other treatments.

1. Lift technique

Firstly, always ask for help if you need it. Please remember when lifting to squat down, bend your knees and lift with your legs. Do not bend at the waist or lift with your back.

2. Get and use the right gear/accessories

Best to wear low-heeled — not flat — shoes with good arch support. It is best to avoid high heels which can further shift your balance forward and cause you to fall over.

It would be a good option to consider wearing a maternity support belt. Some women find them helpful although not medically proven. Getting the right wear/accessories also includes careful reviewing and picking the right baby cot which cares for both you and your baby.


InsightsDue to the repetitive exercise of putting your baby down to sleep and also lifting them back up when they wake up, your back takes a toll. This is exactly why the Upzeez High Rize Baby cot is for you.


Considering a safe and sound place to lay your baby to sleep without stress on your back? – Sign up to the Upzeez High Rize Baby Cot waitlist. We designed our baby cot with your back in mind because we care.


3. Good Posture

Your centre of gravity moves forward as your baby grows. To avoid falling forward, you might counteract by leaning back. This will put strain on your lower back muscles in your lower back and contribute to back pain during pregnancy.

How to sleep when pregnant
Pregnant Mum asleep in bed

Remember to keep these principles of good posture in mind:

  • Stand up tall and straight
  • Hold your chest high and upright
  • Keep your shoulders back and relaxed
  • Do not lock your knees

It is important to stand with legs shoulders wide apart for optimal support. If you must stand for long periods of time, rest one foot on a low step stool and take regular breaks. Good posture is important and also means sitting down with care. Use a chair that supports your back, or position a small cushion behind your lower back.

4. Sleep is important

It is best to sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your stomach and behind your back. Also, read our blog –  Great Tips on How to Sleep During Pregnancy.


Considering your options for a safe and sound place to lay your baby to sleep and also preserve your back?

Sign up to the Upzeez High Rize Baby Cot wait list


Pregnant mum exercise/meditation
pregnant mum sitting on floor robbing stomach

5. Self Care & Love therapies

There are many options to explore and it’s best to speak to GP or Health Specialist(s) for suitable options. Chiropractors, Physiotherapists or Osteopath treatments might provide comfort for some women as well. However, additional research is needed and always check with General Practitioner (GP). Be sure to inform any Health Specialist/Therapist that you are pregnant.

6. Regular exercise in your daily routine

As this pregnancy progresses, stretching and exercise will help keep your back as strong as possible. For example, walking, yoga, pilates or aqua aerobics.

7. Massages and/or Hot or Cold packs

Best to make time for massages and apply a heating pad or ice pack to your back might ease the pain.

Highly recommended – Listen to The Back Pain Podcast with Rob and Dave – Ice, Heat or Peace & Love and also Ice or Heat – Which should one should I use?


Thinking of a safe place and sound to lay your baby to sleep and also preserve your back? – Sign up to the Upzeez High Rize Baby Cot wait list. We designed this baby cot with your back in mind because we care.


Additional Resources

Massages and Physiotherapy – Barangaroo Physio
11 Warning Signs of Pregnancy You Should Never Ignore
Tropique Cushions Australia
The Impacts of Back Pain

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