Relieving Pregnancy Aches and Pains: What Actually Helps

Pregnancy is an exciting journey, but it often comes with aches and pains that can catch you off guard. If you’re experiencing sore hips, an aching back, or throbbing feet, you’re not alone – studies show back pain during pregnancy affects 28% to 48% of pregnant people worldwide. The good news is there are ways to find relief.

This guide will walk you through common pregnancy discomforts – especially that pesky lower back pain – and what actually helps to ease the aches. We’ll cover natural relief for pregnancy discomforts as well as medical strategies.

Let’s get you feeling more comfortable!

Easing Lower Back Pain During Pregnancy

Lower back pain is by far the most common pregnancy ache, thanks to a growing belly and hormonal changes. As your belly grows, your center of gravity shifts forward, and you may lean back to compensate, straining your lower back muscles. On top of that, the pregnancy hormone relaxin loosens the ligaments in your pelvic joints to prepare for childbirth – a recipe for backache. Fortunately, pregnancy back pain relief is possible with a mix of healthy habits and remedies:

Practice Good Posture: Stand up straight, keep your shoulders back (but relaxed), and avoid locking your knees. When sitting, use a chair with good back support or place a small pillow behind your lower back. Good posture takes pressure off your spine and can significantly alleviate pain.
Support with the Right Gear: Ditch the stilettos – opt for low-heeled shoes with good arch support. High heels can exaggerate your back’s curve and throw off balance, while flats without support aren’t ideal either. A low heel helps distribute weight more evenly. Many moms also swear by maternity support belts (belly bands). These elastic belts lift your bump a bit, reducing strain on your lower back and pelvis. Research on them is limited, but some women find wearing a support belt very helpful.‍
Gentle Exercise & Stretching: Staying active can strengthen your muscles and ease aches. With your healthcare provider’s OK, try prenatal yoga or daily walks. Prenatal yoga consists of slow, safe stretches and poses that improve core strength and posture, which can reduce overall discomfort. Even simple exercises like pelvic tilts (on hands and knees, gently arching and relaxing your back) can relieve tension. Regular exercise not only fights pain but also boosts your mood and stamina for birth.‍
Heat, Ice & Massage: Soothe tight muscles with a warm bath or a heating pad (on low setting) applied to the sore spot. A warm water bottle on the lower back in the evening can do wonders. For sudden flare-ups, a cold pack for 15 minutes can reduce inflammation. Don’t underestimate the power of a good prenatal massage either – it’s a great way to pamper yourself and loosen knotted muscles (just ensure your massage therapist is trained in prenatal techniques).‍
Sleep Smart: Getting good sleep is tricky when you’re aching. Sleep on your side (preferably the left side for circulation) with a pillow between your knees and another under your belly or behind your back for support. This side-sleeping posture keeps your spine aligned and takes pressure off your back. A firm mattress (or placing a board under a too-soft mattress) and using a body pillow can also help you stay comfortable through the night.

If back pain is still bothering you, talk to your healthcare provider about additional pregnancy pain remedies. They may recommend a physical therapist who can teach you tailored exercises and proper body mechanics to reduce pain. In some cases, your provider might also suggest a pregnancy-safe pain reliever like acetaminophen (Tylenol) for occasional use. (Always check with your doctor before taking any medication; NSAIDs like ibuprofen are not recommended after 20 weeks, due to links with low amniotic fluid and baby kidney issues.)

Pelvic Pain and Pressure (Pelvic Girdle Pain)

Many expecting moms also experience aches in the pelvic area – right at the front of your pelvis or deep in your hips and groin. This discomfort, often called pregnancy-related pelvic girdle pain (PGP) or sometimes symphysis pubis dysfunction (SPD), stems from the loosening of pelvic joints and the added pressure of your growing baby. PGP can feel like pain across your lower back (one or both sides), in your tailbone, or a sharp pain at the front of your pubic bone. You might notice it more when walking, climbing stairs, or even turning over in bed. It’s painful (though not dangerous for your baby) and can make moving around a challenge.

To start, mention it to your doctor or midwife – physical therapy can be a game-changer. An obstetric physical therapist can show you exercises to strengthen your pelvic floor, hip, and core muscles, improving your pelvic joint stability. They might also provide special equipment like a pelvic support belt (to stabilize the joints) or even crutches in severe cases.
For self-care, try to stay moderately active without overdoing it. Avoid activities that worsen the pain, like heavy lifting, pushing shopping carts, or taking huge strides. Take smaller steps when walking and take breaks when you need to. Wearing supportive shoes and keeping your weight evenly distributed on both legs (no slouching on one hip) can help. When getting out of a car or bed, keep your knees together to avoid straining the pelvic joints (imagine you’re wearing a tight skirt!). And at night, sleep with a pillow between your legs to keep your hips aligned and ease pressure.

Most importantly, listen to your body – if an activity hurts, stop or modify it. PGP affects about 1 in 5 pregnant women to some degree, so you’re not alone, and it typically goes away after birth. In the meantime, don’t hesitate to ask for help with chores or toddler lifting, and do those pelvic tilts and Kegel exercises to keep your core strong. If pelvic pain ever becomes so severe that you can’t walk or do daily tasks, let your provider know right away – additional medical interventions may be needed to help you cope.

Round Ligament Pain (Those Sharp Belly Aches)

Have you ever stood up too fast or sneezed and felt a sudden stab of pain in your lower belly or groin? That’s likely round ligament pain, another common pregnancy discomfort. The round ligaments are two bands of connective tissue that support your uterus on either side. As your uterus expands in the second trimester, these ligaments stretch and can spasm, causing a quick, sharp pain. It might feel like a twinge or pulling sensation on one or both sides, often triggered by abrupt movements – think standing up quickly, rolling over in bed, coughing, or even a big laugh. The pain usually lasts only a few seconds or minutes and then goes away. While it can be jarring, the good news is round ligament pain is normal and harmless – just your body’s way of stretching to accommodate the baby.

To get natural relief from this pregnancy discomfort, try these tips:

Move Slowly and Mindfully: Since sudden movements set it off, make a habit of changing positions slowly. For example, when you get out of bed, roll to your side and push up gently instead of jackknifing forward. When you feel a cough or sneeze coming, brace yourself by bending a bit or holding your belly to support the ligaments.
Rest and Positioning: When a round ligament pain strikes, stop and rest. Lying on your side (especially the side that hurts) can help the pain fade. Try propping a pillow under your belly or between your knees for extra support. Often, the pain will ease once you change position and give those ligaments a break.
Warmth and Comfort: A warm compress or heating pad (on low) on the lower abdomen or a warm bath can soothe the tight ligaments. The gentle heat relaxes the muscle fibers and may prevent spasms. Just ensure the temperature is comfortable, not scalding. Some women also find relief by doing gentle hip stretches or prenatal yoga moves that open the hips – but avoid any stretch that causes pain, and get guidance from your provider if needed.
Support Your Bump: Consider wearing a belly band or maternity support belt during the day. It supports your growing belly and can lessen the pull on those ligaments during activities. Good hydration can also keep your muscles and ligaments happy – another reason to drink your water!

Round ligament pain tends to come and go, and usually it’s nothing to worry about. However, do keep an eye on it. Call your doctor if the pain is severe, doesn’t go away with rest, or if you have belly pain along with other symptoms like fever, heavy vaginal discharge or bleeding, or difficulty walking.

Leg Cramps and Charley Horses

Woken up in the middle of the night by a knifelike cramp in your calf? Leg cramps (sometimes nicknamed charley horses) are another unwelcome visitor in pregnancy. They often strike in the calves or feet, usually at night during the second and third trimesters. No one knows the exact cause – it could be fatigue, compression of blood vessels, or even mineral imbalances as your baby drains your nutrients – but we do know some tricks to both prevent and relieve these cramps.

It helps to incorporate a few habits into your daily routine:

Stretch your calves before bed: A simple wall stretch can work wonders: stand an arm’s length from a wall, put one leg behind the other, and gently lunge forward to stretch the calf of the back leg. Hold 30 seconds and switch sides. This can ward off those nighttime cramps.
Stay active and move: Regular light exercise (walking, swimming, prenatal yoga) keeps your leg muscles in shape and may reduce cramping. Just avoid overexertion and stay hydrated.
Drink plenty of fluids: Dehydration can worsen muscle cramps. Aim for those 8-10 glasses of water a day so your urine stays light-colored. In hot weather or after exercise, you might even try a sports drink for electrolytes – sometimes a bit of electrolyte and calcium boost can help prevent cramps.
Get your calcium (and maybe magnesium): Pregnant women need about 1,000 mg of calcium daily, and some research links low calcium to muscle cramps. Make sure you’re getting enough through diet (milk, cheese, leafy greens) or supplements if advised. Magnesium is another mineral that might ease cramps – foods like nuts, seeds, beans, and whole grains are good sources. Talk to your provider before starting magnesium supplements, but know that diet-rich magnesium can be beneficial.
Wear supportive footwear: Believe it or not, your daytime footwear can affect nighttime cramps. Shoes that are comfortable and supportive – with a good arch and a slight heel – can improve your leg alignment. Avoid high heels (which strain your calves) and unsupportive flats. Good shoes or orthotic inserts take pressure off your leg muscles and may decrease cramp frequency.

Despite prevention, you might still get the occasional cramp. When one hits, immediately flex your foot, pulling your toes up toward your shin – this stretches the calf muscle and often stops the spasm. You can also get up and walk around for a few minutes, then elevate your leg to improve circulation. Massaging the muscle or applying heat (like a warm washcloth or heating pad) can soothe the tightness once the sharp pain subsides. Some women find that an ice pack helps numb the pain, too – use whatever feels best in the moment.

Swollen Feet and Ankles (Edema)

By the third trimester, many ladies look down to find puffy ankles or feet peeking out from their shoes. Normal pregnancy swelling (edema) is caused by your body holding extra fluid and the weight of your growing uterus pressing on veins, which slows the return of blood from your legs. The result? Fluid leaks into the tissues of your feet and ankles, making them swell. Gravity makes swelling more noticeable in the lower extremities, especially after a long day on your feet (or even sitting at a desk too long). While it can be uncomfortable – your shoes may feel tight and your legs heavy – mild swelling is very common in pregnancy.

To get relief and reduce the puffiness:

Put your feet up whenever you can: Elevating your legs helps fluid circulate back upwards. When you’re sitting, prop your feet on a footstool or couch. Even a few short elevation breaks during the day can help ankles deflate. At night, you can use pillows to raise your legs a bit.
Wear comfy, supportive shoes (and socks): Tight straps or high heels are a no-go when your feet are swollen. Choose roomier shoes with a low heel and good support. Some women swear by compression socks or stockings – these gently squeeze your legs to prevent fluid from pooling. Put them on in the morning when swelling is lowest.
Stay hydrated and watch the salt: It sounds counterintuitive, but drinking plenty of water actually helps your body retain less fluid. When you’re well-hydrated, you reduce water retention (your body isn’t in “store fluid” mode). Also, be mindful of high-sodium foods (like fast food, chips, canned soups), which can cause you to hold onto more water. A balanced diet with plenty of protein and potassium-rich foods can support a healthy fluid balance.
Keep moving and don’t cross your legs: Avoid standing or sitting in one position for too long. If you’re at a desk, take quick walking breaks every hour. If you’re on your feet a lot, try to shift weight between legs or take sitting breaks. Gentle foot exercises (circling your ankles, flexing your feet) can also improve circulation. And try not to sit with legs crossed, as that can impede blood flow from the legs.

Usually, swelling is more of an annoyance than a danger. It tends to be worse at the end of the day and in hot weather, and it will improve after you deliver (get ready for some frequent peeing as your body sheds the extra fluid postpartum!).

If you notice sudden, severe swelling – especially in your face or hands – or one leg is much more swollen than the other, call your provider. Extreme swelling that doesn’t improve with rest could signal preeclampsia, a pregnancy complication that includes high blood pressure. Also, if swelling comes with symptoms like a bad headache, vision changes, or right upper abdominal pain, seek medical advice right away. Otherwise, put those feet up, slip on some cozy socks, and let your support system (partner, family, friends) bring you snacks while you rest!

When to Call Your Provider

Pregnancy may be uncomfortable at times, but it shouldn’t be unbearably painful. How do you know if an ache is just “normal” or something more serious? A good rule of thumb is to listen to your body and your instincts. You should call your healthcare provider if you experience any of the following:

Severe or unrelenting pain: If you have pain that is excruciating, or back pain that lasts more than two weeks without improvement, check in with your doctor. They can recommend stronger interventions and make sure nothing else is wrong.
Back pain with other symptoms: Back pain accompanied by fever, vaginal bleeding, or burning during urination could indicate an infection or preterm labor rather than just musculoskeletal pain.
Pelvic pressure or pain that limits mobility: If your pelvic pain (PGP) becomes so intense that you struggle to walk, climb stairs, or perform daily activities, let your provider know. They might refer you to a specialist or suggest safe pain relief options.
Contractions or rhythmic cramps: Regular tightening pains in your lower abdomen or a constant back pain that comes in waves could be Braxton Hicks or early contractions. If these pains are rhythmic or don’t go away, especially if you’re under 37 weeks, call your doctor to rule out preterm labor.
Sudden swelling, headache, or visual changes: As mentioned, a sudden surge in swelling along with headache or blurred vision can be a red flag for preeclampsia (high blood pressure in pregnancy). This condition needs prompt evaluation.
Any other symptom that worries you: Trust yourself – if you’re ever unsure or uneasy about a pain or symptom, it’s always okay to call your provider. They are there to help you and reassure you.

Conclusion

Pregnancy aches and pains can be a real challenge, but they are also a sign of the amazing work your body is doing. By using these pregnancy pain remedies – from stretching out with prenatal yoga to soothing sore muscles with heat – you can ease your discomfort and keep yourself active and happy.

Be gentle with yourself and don’t hesitate to ask for help, be it a foot rub from your partner or advice from your doctor. This journey isn’t easy, but every ache and pain is worth it in the end when you get to hold that little one in your arms. Until then, take it one day at a time, listen to your body, and use these tips to find the relief you deserve. You’ve got this, mama!