Safe and effective ways to manage pregnancy pain
Pregnancy can be a beautiful journey – but it’s not always a comfortable one. Aches, twinges, and muscle soreness might be with you for months.
Pregnancy changes nearly every part of the body. Hormones loosen joints, the center of gravity shifts, and muscles work overtime. Some of the pain is a natural signal and the body’s way of saying slow down or adjust, said Melissa Hasler, Certified Nurse Midwife at M Health Fairview Clinic Woodbury Woodwinds.
“It’s painful, it’s uncomfortable but it’s often normal,” she said. “So we need to figure out how to move through life with that discomfort, knowing it’s part of a process that isn’t going to harm you or the baby.”
So what’s an expecting parent to do to get through the day?
How to find pregnancy pain relief
When discomfort is more than mild, Hasler recommends a mix of simple tools and therapies that can safely ease strain.
Movement and gentle exercise
Movement like yoga, stretching, daily walks, or low-impact movement can help support posture and circulation. Sometimes just trying a different position helps.
Manual therapies
Massage and physical therapy can make a world of difference. M Health Fairview has Pelvic Health Physical Therapy program, for example, that helps expectant patients manage back, hip, and pelvic pain safely throughout pregnancy.
Support gear and comfort tools
Hasler often recommends maternity support belts, back braces, or kinesiology tape to take pressure off muscles and ligaments. “These can be especially effective in reducing abdominal pain,” she said.
Hydrotherapy and relaxation techniques
Warm showers or baths for about 10 to 15 minutes can relax tight muscles and calm the nervous system. Pair that with breathing exercises or mindfulness techniques to amplify the effect.
Acupuncture and acupressure
Both acupuncture and acupressure have been shown to safely reduce pregnancy-related discomforts. “There’s some evidence that acupressure can decrease pain – and it’s not harmful,” Hasler said.
Temperature therapy
For headaches, cold packs can soothe tension when combined with hydration and rest.
TENS therapy
Transcutaneous electrical nerve stimulation (TENS) uses gentle electrical pulses to interrupt pain signals. Home units can provide pain relief during pregnancy and even during the labor process, Hasler said.
Medication
Recent conversations have sparked confusion and concern about whether it's safe to use acetaminophen (Tylenol) for pain and fever reduction. Hasler wants to set the record straight that Tylenol is still considered safe to use during pregnancy – in the right situations and doses.
“There are times when a maternal condition becomes pathological – meaning the mother’s body is unwell – and that could potentially impact the baby,” Hasler explains. “In those cases, Tylenol is very appropriate. Used in the lowest effective dose, it helps protect the mom, which then helps protect the baby.”
Sometimes combining medication with non-pharmacologic tools is the best option.
The power of partnership
Support from loved ones also plays a vital role in pain management. “Great evidence shows that when your partner participates in prenatal education, yoga, or birth classes, they can actually help support you in using those tools at home,” Hasler said.
A partner who knows just where to press during a backache or when to draw that warm bath can be part of a meaningful, evidence-based approach to easing pain.
“Pregnancy can feel isolating, especially when it’s uncomfortable,” Hasler said. “Having your support system engaged helps both emotionally and physically.”
A balanced approach
Pain is definitely part of pregnancy, but suffering doesn’t have to be. By combining gentle movement, physical support, mind-body relaxation, and – when needed – safe medication, pregnant people can find balance between relief and reassurance.
“Integrative treatment is really what we aim for,” Hasler said. “You deserve comfort during pregnancy and there are so many safe, effective ways to find it.”