1. Practice Gentle Stretching

Stretching helps release built-up tension and activate muscles that support your spine. Two of the safest, most effective options in late pregnancy are: Pelvic tilts: great for spinal mobility and core engagement Child’s pose: helps lengthen and release through the back and hips Start slow and move with your breath.

Pregnancy Guide Week 37: Pregnancy & Sciatica Pain

WELCOME TO WEEK 37

Easing Back Pain in the Final Weeks

This week, Ema shares six gentle, effective ways to manage back pain in late pregnancy.

Why Back Pain Increases in the Final Weeks

As your baby grows heavier, your centre of gravity shifts. This adds pressure to your spine, pelvis, and surrounding muscles. Hormonal softening of your ligaments makes joints less stable, which can increase discomfort, especially in the lower back.

These techniques can offer relief and support your posture, mobility, and daily comfort.

Stretching helps release built-up tension and activate muscles that support your spine. Two of the safest, most effective options in late pregnancy are:

Pelvic tilts: great for spinal mobility and core engagement
Child’s pose: helps lengthen and release through the back and hips

Start slow and move with your breath.

Wearing a well-fitted belly band can reduce strain by supporting your bump and relieving pressure on the lower back and pelvis. It’s especially helpful during walks or long periods on your feet.

Heat can help relax tight muscles and improve circulation. Cold can help reduce inflammation if your back feels swollen or tender.

Tip:
Try a warm compress or heating pad on your lower back for 10–15 minutes. For inflammation, alternate with a cool pack.

Side-sleeping with a pregnancy pillow can take pressure off your hips and lower back, especially when lying on your left side.

Try this:
Use a full-body pillow or position smaller pillows behind your back, between your knees, and under your belly for even support.

Movement helps ease stiffness and prevent muscles from locking up. Walking, prenatal yoga, or slow stretching can all improve mobility and reduce discomfort.

Note: Avoid high-impact or jerky movements, and listen to your body’s limits.

A pregnancy-safe massage can relieve lower back tension, reduce fluid retention, and help with symptoms like sciatica. If massage isn’t accessible, using a foam roller or tennis ball for light pressure may help.