How to Reduce Bone Pain during Pregnancy

Joint and bone pain is common during pregnancy and may worsen towards the end of gestation. In this article, we tell you how you can reduce bone pain with some daily habits.
How to Reduce Bone Pain during Pregnancy

Last update: 26 May, 2022

During pregnancy, many changes occur in the body. Gradually, the pregnant woman’s belly grows and the weight gain can affect her knees, pelvis, and bones in general. For this reason, it’s important to know techniques that can help reduce bone pain during pregnancy.

As we always say, you should consult your doctor before starting any kind of treatment, even if it’s natural. This is because each body is unique and what may relieve one person’s pain may not work for another. That being said, below, discover how to reduce bone pain during pregnancy.

Why bone pain occurs during pregnancy

A pregnant woman in pain.
Bone pain during pregnancy mainly manifests in the legs, back, and pelvis.

During pregnancy, a woman’s body undergoes many different changes. The baby’s growth inside the womb mobilizes the organs and, in turn, leads to weight gain.

Thus, it isn’t surprising that pregnant women experience joint and muscle pain, especially in the knees, back, and pelvis. Nevertheless, many women may feel discomfort in other parts of her body.

The three areas we mentioned above are responsible for supporting the weight of both the pregnant woman and her baby. For this reason, they often suffer the most during the last months of pregnancy.

Moreover, the water retention that characterizes pregnancy can, in turn, cause a greater weight gain and worsen carpal tunnel syndrome, which is evidenced by tingling and pain in the fingers.

As you can see, bone pain during pregnancy is quite common and has a logical explanation, entirely due to weight gain and water retention. In multiple pregnancies, bone pain may occur before the third trimester.

But if you notice swelling in your hands, face, or other body parts, go and see your doctor. They’ll determine whether it’s a normal pregnancy symptom during the third trimester or if, on the contrary, you’re suffering from a condition that requires medical treatment.

How to reduce bone pain during pregnancy

1. Exercise

A pregnant woman doing prenatal yoga.
Prenatal yoga can help relieve bone pain.

Experts highly recommend low-impact exercises during pregnancy for several reasons:

  • They help maintain joint flexibility and muscle strength.
  • They can help reduce bone pain during pregnancy.
  • Also, they allow pregnant women to maintain a healthy weight.

Nevertheless, you should talk to your doctor about the most recommended exercises for your condition. Usually, experts recommend walking, swimming, or yoga. However, your doctor is the professional who can give you the best advice.

You don’t want to miss this article: Bone Pain: Causes, Symptoms and Treatment

2. Massages

Gentle back and leg massages can help reduce bone pain during pregnancy. If you go to a massage parlor, make sure the masseuse is experienced in treating pregnant women. This is because it’s very important that pregnant women avoid performing sudden or strong movements.

3. Include omega-3 in your diet

A few sources of omega-3.
Omega-3 helps to maintain healthy muscles and joints.

Regularly eating fish and nuts can help fight bone pain during pregnancy. This is because omega-3 fatty acids, according to the latest studies, influence bone metabolism and may help prevent joint diseases, rheumatoid arthritis, and osteoporosis.

4. Heat or cold treatment

Applying heat or cold can help relieve joint pain. You can place a towel with ice or a heating pad on your knees, for example.

5. Elevate your legs

If you suffer from water retention and/or leg cramps, experts recommend that you raise your legs once a day, preferably before bed, to improve circulation.

To do this, lie on your bed, put a pillow under your head, and rest your legs against the wall. Maintain this position for approximately 10 minutes.

Also discover: Sciatica During Pregnancy

6. Get enough rest

A pregnant woman sleeping.
Resting and avoiding standing for long periods of time can help reduce discomfort.

Sleep is very important. However, we’re not only referring to this. Thus, you should also enjoy relaxing moments by raising your legs and stretching your back. You must take a few breaks a day to relax your body.

7. Avoid wearing heels

We know that you want to feel beautiful but, if you suffer from bone pain during pregnancy, experts recommend not wearing heels, at the least for the moment. Remember that there’s nothing more important than you and your baby’s health during this time.

If these tips don’t relieve your bone pain during pregnancy, go to your doctor or pharmacist, as they can recommend topical ointments you can apply to the affected areas. Don’t self-medicate! Remember that many components aren’t recommended during pregnancy.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.