Back Pain in Pregnancy? Get Proven Targeted Relief Now

“Healing doesn’t mean the damage never existed. It means the damage no longer controls your life.” —Akshay Dubey

I still remember the moment I realized I couldn’t carry my baby upstairs.

Near the end of my first pregnancy, low back pain started creeping in. I chalked it up to normal pregnancy strain. But after delivery, it didn’t go away. In fact, it got worse—much worse.

I couldn’t get in and out of bed. Sleep became an ordeal. Walking was almost impossible. The pain was so intense that even simple tasks felt like climbing a mountain.

Like most people, I tried everything: physiotherapy, chiropractic, massage, acupuncture, hypnosis, and painkillers. Nothing brought lasting relief.

As a physician, I also knew the risks of medication. I was desperate for an effective, natural solution—not just a temporary fix.

That experience shaped the rest of my life.

Now, decades later, after treating thousands of patients with similar issues, I want to share what actually works. If you’re pregnant—or newly postpartum—and struggling with back pain, you’re not alone. But you can get real, lasting relief.

Why Back Pain During Pregnancy Is So Common (But Not “Normal”)

Your body is doing something extraordinary—growing a whole human! But as your baby grows, your posture changes. Your belly pulls forward, your back arches, and your ligaments loosen from a surge of pregnancy hormones.

This puts enormous strain on the sacroiliac joints (where the bone at the base of your spine meets your pelvic bones). A strain can displace one of your pelvic bones, overstretching the ligaments that are trying to hold the sacroiliac joints together, and irritating nearby nerves. It's no wonder so many pregnant people experience pain in the lower back, hips, and buttocks.

The good news? Most of this pain is treatable—if you know where to look.

The Biggest Mistake Most People Make

Many people assume pregnancy back pain is inevitable. They try to “push through,” take Tylenol, or do stretches they found online.

But here’s the truth:

🔹 Pregnancy back pain is often caused by misalignment and ligament strain—not just muscle tightness.

That’s why random stretches and massage don’t always help. You have to target the root cause.

The 2-Minute Technique That Helped 90% of My Patients

Desperate to help myself and my patients, I began experimenting with gentle, safe techniques they could do at home—no pills, no injections.

The result? A simple pelvic alignment technique that gently resets the sacroiliac joints and relieves pressure on overstretched ligaments.

I now teach this method in my book, Low Back Pain: 3 Steps to Relief in 2 Minutes, and in my online course. Thousands of people have tried it, and 90% reported immediate relief.

It works because: 

✅ It repositions the pelvis to reduce nerve irritation
✅ It calms the nerves inside the overstretched ligaments that send pain signals to the brain
✅ It’s safe, simple, and takes just 2 minutes

It’s not magic. It’s anatomy.

Other Natural Solutions for Back Pain During Pregnancy

In addition to the alignment exercise, these tools can also help:

1. Orthotics

Pregnancy changes your weight distribution, which throws off your posture. Supportive insoles or orthotics can stabilize your feet and reduce strain on your knees, hips, and back. When you get fitted for orthotics, make sure they measure your legs and put heel lifts under the shorter leg to make it equal to the other one. A lot of low back pain comes from one leg landing harder on the ground because that leg is shorter.

2. Mannitol-Based Pain Cream

Most creams don’t touch nerve pain. I developed a cream using mannitol, which helps calm overactive nerves. It’s safe during pregnancy (but check with your provider), and many of my patients swear by it.

3. Gentle Core Work

As your belly grows, your abdominal muscles stretch, and your back works overtime. Light core exercises—like pelvic tilts, bird-dog, or even hula hooping—can help. Always get clearance from your OB or midwife first.

4. Breathwork & Sleep Positioning

Sleeping on your painful side with a pillow between your knees can relieve pressure on your pelvis and lower back. Deep belly breathing can also relax the pelvic floor and regulate your nervous system—both of which can ease pain.

5. Wear a pelvic support belt

The weight of your body is pushing your pelvic bones apart—away from the sacrum at the base of the spine where they attach. At the same time, you are producing a hormone called relaxin that loosens the ligaments trying to hold those pelvic bones to your sacrum. That hormone allows your baby's head to pass through your pelvis during birth by loosening the ligaments so it opens more easily.

If you get pain from your pelvic bones moving away from your sacrum, you can hold them in place with a pelvic support belt. It has to be the right kind of belt and worn the right way. Check my book Low Back Pain: 3 Steps to Relief in 2 Minutes, where you’ll find a video showing the best pelvic support belt and how to put it on.

6. Sit on a donut

If you sit on a cushion with a hole in the middle—where you can place your sitz bones, which are part of your pelvic bones—it will keep the sitz bones together so your pelvic bones cannot separate from the sacrum.

When to Call Your Doctor

Back pain is common during pregnancy—but it should never be ignored.

Contact your healthcare provider right away if: 

🚩 You have a fever or chills

🚩 You feel burning or numbness in your legs below the knees

🚩 You lose bladder or bowel control

🚩 Your pain worsens suddenly or dramatically

🚩 You find yourself paralyzed and cannot move part of one or both of your legs

Your safety and your baby’s health always come first.

You Deserve Relief—Now

Too many pregnant women are told, “It’s just part of the process.” But chronic pain isn’t something you have to endure.

You deserve to feel strong and supported. You deserve to sleep, walk, and move without wincing.

You don’t have to wait until the baby comes. You can start feeling better now—with tools that actually work.

I’ve lived this journey. I’ve studied it. I’ve helped thousands of people just like you. You’re not helpless. You’re powerful—and your body wants to heal.

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✨ I share proven pain-relief tools and techniques every week—including solutions for back pain, hip pain, sciatica, and more. If you'd like to learn how to reduce pain naturally...

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Take that first step. Your body—and your baby—will thank you.
— Hélène Bertrand, MD (retired)

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Disclaimer: This content is for informational and educational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new treatment or making changes to your health regimen. Although Dr. Bertrand is a retired medical doctor, she is not practicing medicine or providing medical care through this website.