Midwife-Approved Breathing Tips for Back Pain During Pregnancy
Back pain is one of the most common complaints during pregnancy — and it’s more than just discomfort. As your body changes, breathing properly can actually help relieve tension, improve oxygen flow, and reduce stress. Here’s how midwives teach breathing techniques to expectant mothers with back pain.
1. Start With Posture
Before you breathe deeply, sit or lie in a comfortable, aligned position. Use a cushion behind your lower back or lie on your side with a pillow between your knees.
👉 Using a supportive tool like the Pregnancy Pillow COOLHOT can help improve posture and relieve strain on your spine.
2. Practice Diaphragmatic Breathing
Also known as “belly breathing,” this technique relaxes your nervous system and relieves pressure in your back and pelvis.
Place one hand on your chest, the other on your belly.
Inhale slowly through your nose for 4 seconds — feel your belly rise.
Exhale gently through pursed lips for 6 seconds — let your belly fall.
Repeat 5–10 times.
Bonus Tip: Do this 2–3 times a day, especially before bed.
3. Breathe Through Discomfort
When you feel a sharp ache or sudden discomfort:
Stop what you’re doing.
Take one slow breath in, counting to 4.
Hold it for 2 seconds.
Exhale slowly and focus on relaxing your shoulders and lower back.
👉 Extra support can make a big difference. The Pregnancy Corset Belt COOLHOT helps stabilize your lower back and belly, allowing for more comfortable movement and better breathing.
➡️ Pregnancy Corset Belt COOLHOT
4. End With Relaxation
Lie on your side, close your eyes, and take 10 deep, mindful breaths. Let each breath melt tension away from your lower back and hips. You deserve this moment.
💛 You’re not just growing life — you’re nurturing yourself.
With the right breathing, support, and tools, you can ease back pain and feel more in control of your pregnancy journey.
