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7 Preggo Essentials to Relieve Your Aching Back
  • The second trimester is said to be the easiest three months of your pregnancy. It could be true for some, yet this is also when an annoying pregnancy symptom comes up: back pain. There are many reasons for this: you’re gaining weight, your posture changes, and your hormones are relaxing the ligaments in the joints of your pelvis, according to Mayo Clinic.

    Your back pain will gradually decrease as your delivery date nears, but if you find the ache too troublesome, here are some ways you can relieve your discomfort:

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    1. Improve your posture.

     The extra weight of your growing belly is changing your center of gravity and shifts you forward. It may put pressure on your back and lower abdomen as you try and keep yourself from falling.

    Maintaining good posture can alleviate back pain. Stand up straight and tall, hold your chest high, keep your shoulders back and relaxed, and don’t lock your knees, says Mayo Clinic.


    If you’re sitting during the day, try a seating aid that will correct your posture for you. The Backjoy Sit Smart Posture+ (Php4,290) keeps you in a neutral position where your pelvic bone is adjusted to the natural standing position even while you are sitting down. Your weight is lifted and the pressure on your spine decreases. It’s also useful for breastfeeding!

    This new version is wider and was made for the Asian market. Courtesy of Backjoy Philippines
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    Available at Backjoy outlets

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    2. Avoid wearing heels.

    High heels can put a pregnant woman at risk of falling over. Shoes without good arch support can also strain your spine so look for comfortable footwear with proper support and cushioning.

    For added comfort, try adding insoles to your shoes. Aetrex Orthotics (Php2,490) adds arch support and helps align your body, which can help lessen back and foot pain. 


    Available at Res Toe Run outlets

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    3. Try adding heat.

    Hot water bottles can help relieve backaches associated with pregnancy without raising your core temperature which might affect your baby, according to LiveStrong.com. Just make sure that you have the go signal from your doctor before seeking alternative methods of pain relief.

    4. Use a pregnancy pillow.

    Finding a comfortable sleeping position is tricky when you have a huge and heavy baby bump. It’s recommended to sleep on your side and not on your back, which, according to research, can pose serious health risks for your baby. A pregnancy pillow like Snug-a-hug (Php2,350) can also help! It’s versatile and you can twist it to support your head, neck, belly, and knees when sleeping. Celebrity mom Saab Magalona is a fan—she used it during her pregnancy earlier this year.


    Available at their website and at Urban Essentials

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    5. Add wearable support.

    When your bump feels too heavy, it might be a good idea to consider wearing pieces of clothing that will help support your belly. We discovered the Blanqi Support Tank (Php4,290), which works like pregnancy shapewear! It’s a great alternative for belly bands — the top already has built-in belly- and back support which alleviate pressure and improves your posture. Model and mom Rima Ostwani says it’s “a must-have for every preggo momma,” while celebrity mommas like Aubrey Miles and Cristalle Belo love the brand’s maternity belly support leggings.


    Available at Urban Essentials

    6. Exercise.

    If you weren’t previously keen on doing physical activities, your pregnancy will give you a good reason to jumpstart it. Working out while pregnant helps lessen lower-back pain and pain in the pelvic area. Once you get the go signal from your doctor, you can do long walks, light cardio, and prenatal exercises.

    You may also consider using a birthing ball, which is the same as a gym ball. According to Baby Centre, exercising on a birthing ball while pregnant can help reduce back pain and may even ease labor pain. But make sure that you have someone with you to support the ball from behind, especially if you are using it for the first time or until you’ve gotten used to staying balanced on it. Check out this Core gym ball (Php865), which is anti-burst and comes with a hand pump.


    Available at Toby's Sports

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     7. Try a prenatal massage.

    Think of it as a regular massage—it will relax tense muscles, ease sore spots, improve circulation and mobility, and lift your mood—that is also customized to the needs of pregnant women. Apart from improving back pain, it can regulate your hormones, which can lead to reduced chances of complications during birth and fewer complications in the baby. (Read more benefits here.)

    The prenatal massage at QiWellness Spa in Makati is priced at Php880 for an hour. “This massage relieves headaches, backaches, swollen limbs, leg cramps, and other pains and pregnancy-related discomforts. But remember to secure clearance from your doctor or birthing expert before you book a session.


    QiWellness Spa is located at 4F The Picasso, 119 L.P. Leviste Street, Salcedo Village, Makati City. Call +632 556-1818 or email info@qiwellness.net for inquiries.

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