The Proper Massage to Get Rid of Pregnancy Backache

The Proper Massage to Get Rid of Pregnancy Backache - PNSG

Pregnancy is an exciting period as it makes you anticipate the arrival of your new family member, but it sure is no bed of roses.

When you are reaching that second trimester, there are other things that may accompany the little pregnancy bump.

Those, unfortunately, are often not so pleasant to deal with. One of the most common discomforts of pregnant women is of course none other than the dreaded back pain.

Walking with back pain is extremely unpleasant and one can only endure so long of it. To experience it constantly for several months straight is beyond what one should handle.

If you have endured backaches for some time, there is no better time to put an end to it than now. In the meantime, pay attention to how you may improve or worsen the pain.

First, let’s explore what may be the causes of your back pain.

Your pregnancy weight gain is a major cause of backache since your spine has to support more than it used to.

Furthermore, as your baby grows in your belly, their position gradually heads lower towards the hips. This may result in cramps which can feel like mild pressure or pulling.

The weight of your baby may also put pressure on blood vessels and nerves in your lower back area. If this is the cause of your backache, you will notice that the pain is gone once they change their position.

This is why you may feel inconsistent twinges there. Other reasons can vary from changes in your hormones or posture to stress. With all that said, here’s to putting an end to that backache! 

How to massage the back of a pregnant woman?


  • Rub and knead gently on muscles while paying extra attention to the tight ones. Once you have identified those areas, knead them repeatedly with the base of your hands or thumbs.
  • Do the first step, working up and down until you cover the whole back.


  • Form fists with your hands. With your knuckles, gently press different spots near the lower back.
  • Gradually go up towards the neck.


  • End the massage by repeating the first and second steps.

What are the benefits of massage for pregnancy back pain?

A back pain massage can effectively reduce back pain and lower the risk of you experiencing cramps due to improved blood circulation.

It reduces stress and anxiety while also promoting a good night’s sleep, so you may want to get this massage before heading to bed.

All in all, a proper pregnancy back massage will make walking much less painful for you! 

So, stop Googling “best massage for back pain” today and drop us a call instead to book your relaxing massage for back pain to get rid of your pregnancy-related backache.

Whether you are a working or stay-at-home soon-to-be mom, back pain can get in the way of many things. It can ruin your daily routine, easily exhaust you when doing simple activities, and worst – mess with your mood. Pregnancy is a long process, so it is best not to let such issues worsen over time.

Just because back pain during pregnancy is a common occurrence, does not mean it can be left untreated. You deserve to go through your pregnancy experiencing less pain and discomfort. From sitting upright to getting a pregnancy massage, below are 7 easy ways to relieve your backache during pregnancy.

Squat to Lift Items

Do not lift heavy items. If you need to, lift lighter objects while staying in the right posture. Bend your knees and squat to pick things up. Avoid bending over as this can increase the risks of miscarriage and injuries. Plus, the wrong posture can lead you to experience cramps, which is the last thing you need right now. 

Pick the Right Footwear

While you should avoid wearing heels that are too high, there may be better solutions than putting on completely flat shoes. Find a footgear that is comfy enough, but with a bit of lifted, low heels. More importantly, get one with great arch support. A lot of shoes are designed for this purpose so you can find one that fits your preference easily.

Fix Your Posture

Standing up:

When standing, place your weight on your heels while leaning back a bit. Keep your legs open at hip-width apart. It is crucial to not only perfect your posture when you are standing and sitting but also when you sleep. You will be surprised at how much this can heal your pregnancy pain. With the weight of your baby bump, it is normal for you to bend forward gradually without notice. 

Sitting down:

Sit up with your back straight without leaning forward and your shoulders pushed back. If you are sitting on a sofa or a couch, avoid crossing your legs. Do not slouch. Instead, sit on a chair like you would on an exercise ball. If necessary, get back support that you can place either on your chair or car seat.


How you sleep during pregnancy is important. You can easily ease into a comfortable position and remain that way for the whole night. Due to the long hours, it is advisable that you do not sleep on your back as the pressure of your baby’s weight will press on your back, causing it to ache. Instead, sleep on your side with a pillow placed between your legs. One tip commonly recommended by mothers is to use the U-shaped pregnancy pillow. It keeps you in place the whole night and certainly gives you a better night’s sleep!

Wear a Support Belt

Also known as the abdominal binder, this belt will be worn on your abdomen to help hold your baby bump up. It comes in several forms; one that is wide and full and worn like a corset, and one with a band that wraps on your lower abdomen and above your tummy (instead of covering it). Do not wrap the belt to the point it feels tight or suffocating. Inhale and exhale multiple times while putting the belt on so you know you can breathe and move around comfortably when you have it on – which you probably will, most of the time.

Practice Exercises that Combat Back Pain

There are several exercises you can practice to tackle pregnancy backaches. Swimming is one of the pregnancy-friendly exercises you can do. Remember to keep yourself hydrated throughout the activity and warm up beforehand. You can always do yoga. Do more squats and lunges to strengthen your hips. Pregnant mothers with low-back pain are normally suggested to do wall squats where their back is straightened against the wall when they squat. If you are not fit enough to do any of these, just keep moving around to not let your muscles tighten. Doctors will advise mothers to regularly take a walk even nearing their EDD.

Heat & Cold Compresses

Just like treating engorged breasts, applying both heat and cold compresses on your back pain will help relieve the muscle pain. Place a cold compress like an ice pack on the area where you feel pain and hold it there for several seconds, gradually moving the compress around the area. If it shows little to no effect, change to heat compress. Using a heating pad can relax your muscles and reduce inflammation. You can also get into a quick hot shower or bath. 

Pamper Yourself in a Massage

A prenatal massage will do wonders in easing your pregnancy journey. It relieves your backache, cramps, and other pains you may feel, especially the ones at your joints. Back pain in pregnancy may also be caused by muscle tension. A pregnancy massage will effectively relax muscle tension and lower your stress hormones. Due to the hormones released, you may feel overwhelmed a lot so you deserve a relaxing massage session. 

Pregnancy therapy services will normally include a prenatal back massage Singapore package as well. If you are around town, there are a lot of professional agency that provides home-based services where the therapists will tend to you in the comfort of your own house.

Several things to take note of:

  • Make sure to use massage oil or lotion to decrease friction during the massage
  • You may have the massage performed while you are sitting down on a chair with no arms. Lean slightly forward.
  • If you’d like to lie down, lie on your side. Before the massage begins, make sure to be in a position in which you are not placing your weight on your belly or squishing it.
  • The person performing the massage must not use deep pressure. Instead, use long, gentle strokes. Keep the pressure coming from the body and maintain light pressure from the hands.
  • Stop the massage if you feel dizzy or experience discomfort. Massage can have various effects on your body as it increases blood circulation and releases certain hormones.
  • When massaging, avoid the sides as they may be uncomfortable or ticklish. Plus, those areas are closer to the belly, which you should completely stay away from in a prenatal massage. Once you are in a comfortable position and fully prepared, you may begin!
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  • Postnatal Massage Singapore

    We strive to be the go-to service for authentic Javanese massage. With professionally trained massage therapists to satisfy all your massage needs, whether it be postnatal or prenatal aches and pains, we are constantly striving to be leading massage service for wellness and relaxation, as well as a handy resource for mothers from all walks of life from pregnancy and beyond.