Pregnancy can be one of the most joyful and memorable times in your life. However, as your body
changes to accommodate your growing baby (or babies), you may begin to experience unexpected
discomfort. Joint pain during pregnancy is common, especially in the hips, knees, lower back, and
ankles. Several factors contribute to joint pain during pregnancy, including:
- Hormonal Changes: The hormone relaxin softens ligaments and joints in preparation for childbirth, which can lead to instability and pain.
- Weight Gain: Extra weight puts more pressure on your joints, particularly the knees, ankles, and lower back.
- Postural Shifts: As your belly grows, your centre of gravity shifts forward, often leading to poor posture and added strain on your joints.
- Fluid Retention: Pregnancy often causes swelling (oedema), which can add pressure to joints and surrounding tissues.
This blog explores safe, effective methods for joint pain relief during pregnancy, helping you stay
comfortable as your body changes.
1. Stay Active
Staying active during pregnancy is one of the best ways to manage and relieve sore joints. Regular
low-impact exercises like walking, prenatal yoga, and swimming help keep your joints flexible,
improve circulation, and reduce stiffness. These activities also strengthen the muscles that support
your hips, knees, and lower back, areas that often experience the most pressure as your pregnancy
progresses.
In addition to easing joint discomfort, staying active during pregnancy can boost your energy levels,
improve your mood, and support better sleep. It also helps prepare your body for labour and
promotes a quicker recovery postpartum. The key is to move gently and consistently.
2. Use Gentle Heat for Relief
Applying gentle heat is a simple and effective way to ease sore joints during pregnancy. A warm
compress or a lukewarm bath can help relax tense muscles, increase circulation, and reduce joint
stiffness.
While heat therapy can be very soothing, it’s important to avoid hot tubs, saunas, or placing heating
pads directly on your abdomen. Instead, apply warmth to areas like your lower back, hips, knees, or
shoulders for targeted relief. Just a few minutes of gentle heat can make a noticeable difference in
how your joints feel.
3. Sleep with Proper Support
Getting quality rest is essential during pregnancy, but as your body changes, finding a comfortable
sleeping position can become a challenge, especially if you’re dealing with sore joints.
When it comes to how you should sleep while pregnant, most experts recommend lying on your
side. This position supports healthy blood circulation for both you and your baby. You should avoid
sleeping flat on your back during the second and third trimesters, as it can restrict blood flow and
increase joint discomfort.
To support your joints and maintain proper spinal alignment, try sleeping with a pillow between your
knees, another under your belly, and a small one behind your back. This setup helps relieve pressure
on the hips, lower back, and knees.
You may also want to consider investing in a pregnancy or full-body pillow, which is specifically
designed to cradle and support your body, reducing the need for multiple pillows and helping you
stay comfortable throughout the night.
4. Practice Good Posture
Good posture and pregnancy are closely connected when it comes to relieving joint pain and
minimising discomfort. As your body changes throughout pregnancy, the added weight and shifting
centre of gravity can lead to poor posture. However, standing and sitting with proper posture can
significantly reduce strain on your back, hips, and knees.
To maintain proper posture, make sure to stand and sit up straight, keeping your shoulders back and
your spine aligned. When sitting, consider using a lumbar pillow or cushion to support the natural
curve of your lower back. This will help keep your spine in a neutral position and prevent additional
strain.
Also, be mindful of your leg positioning when sitting. Avoid crossing your legs, as this can put uneven
pressure on your hips and lower back. Instead, keep both feet flat on the floor or elevate them
slightly if you’re sitting for long periods of time.
5. Stay Hydrated
Staying hydrated during pregnancy is essential for reducing sore joints and supporting overall joint
health. As your body works to support both you and your growing baby, proper hydration helps
maintain fluid balance and reduces common pregnancy-related discomforts, such as swelling and
joint pain.
Drinking enough water throughout the day helps flush out excess fluids from your system, which can
decrease swelling in areas like your ankles, feet, and hands, areas that are especially prone to
puffiness during pregnancy. You should aim to drink 1.5 to 2.5 litres of water per day, depending on
your activity level and the weather.
6. Eat Anti-Inflammatory Foods
In addition to staying hydrated, eating a diet rich in anti-inflammatory foods can help reduce joint
pain and support your body’s natural healing processes. Nutrient-rich foods that are high in
antioxidants and omega-3 fatty acids play a key role in fighting inflammation and promoting joint
health.
Try incorporating leafy greens, berries, fatty fish and nuts and seeds into your diet. These foods can
help reduce inflammation and improve how your joints feel throughout pregnancy.
7. Try Prenatal Massage
Prenatal massage is a safe, gentle therapy designed specifically for pregnancy that helps alleviate
joint and muscle discomfort. It promotes better circulation, reduces swelling, helps lower stress
levels and relieves tension, particularly in the lower back, hips, and legs.
This type of massage is especially beneficial for easing joint pressure caused by weight gain and
postural changes during pregnancy.
Joint Pain Relief During Pregnancy
At Morley Chiropractic, our chiropractors regularly help expectant mothers find relief from joint pain
through gentle, pregnancy-safe chiropractic massage. Our experienced chiropractors tailor each
session to your individual needs, focusing on reducing muscle tension, improving alignment, and
easing pressure on affected joints, all while ensuring your comfort and safety. For more information,
please get in touch with us today.
Please Note: The tips provided in this blog are intended for general informational purposes only and
are not a substitute for professional medical advice, diagnosis, or treatment. Every pregnancy is
unique, so it’s important to consult your doctor, midwife, or healthcare provider before trying any
new pain relief methods or exercise routines.
