Dealing with lower back pain in early pregnancy

Let's talk about something many mums-to-be know all too well – that nagging lower back pain during pregnancy. If you're in those early months especially, you might be wondering if you're the only one dealing with this (trust me, you're not!). 

The good news? There are plenty of gentle ways to find relief. We’ve got some easy, quick tips that can help you feel better – perfect for those moments when you just need to pause, breathe and take care of you.

Take a hot bath

There's something almost magical about sinking into a warm bath when your back is crying out for relief. Even better? Make it a mini spa moment at home (and yes, definitely rope in your partner to help set the scene!).

Picture yourself surrounded by soothing bubbles, with the gentle flicker of your favourite candle (perhaps our Bump candle?) creating that perfect relaxation vibe.

Speaking of candles, here's a little tip: keep an eye on those ingredients. Natural soothers like lavender and petitgrain can take your relaxation game to the next level.

Want to make your bath even more blissful? Our bath and shower gel is specially crafted with pregnancy-safe essential oils that'll help melt away tension. Think of it as your little moment of peace in the midst of this beautiful but sometimes challenging journey.

Do prenatal yoga

Prenatal yoga is exceptionally effective at relieving any sort of pain and prepares your whole body for the moment of birth. Not only is it good for the lower back, but for muscles and joints as well.

The benefits of this type of exercise are quite numerous, so not only will you feel less pain, but you will also sleep better.

And if you light up your aromatherapy candle the whole experience will be even better. Something like a candle with essential oils of rose, neroli or ylang-ylang can help you a whole lot with rhythmic breathing, so they complement prenatal yoga perfectly. 

Treat yourself to a prenatal massage

When your back pain starts getting the better of you, a prenatal massage could be just what you need. (Quick heads up though – it's always good to check in with your doctor first to make sure it's right for you and your little one.)

Prenatal massage is not just about soothing those achy muscles – it's also a wonderful way to lift your spirits and calm your mind. Feeling a bit anxious or down? Many mums-to-be find that combining their massage with some aromatherapy works wonders. Try lighting a candle with vanilla essential oil – it's like a warm, comforting hug for your senses. Ylang-ylang and neroli are other lovely options that can help create that perfect calming atmosphere.

Just make sure to book with a certified prenatal massage therapist. These experts know exactly how to take care of you and your growing bump. 

Acupuncture

Have you ever considered acupuncture during pregnancy? It might sound a bit different from your usual self-care routine, but there's actually some fascinating science behind it! So many mums-to-be have found relief from those familiar pregnancy challenges – whether it's that persistent lower back pain, those unexpected migraines or the dreaded morning sickness.

Speaking of morning sickness, here's a little aromatherapy tip: the bright, fresh scent of lemon essential oil can be so helpful when you're feeling queasy, while jasmine is perfect for those days when you need an extra boost of energy. Since acupuncture sessions give you some quiet time to relax and breathe, it's the perfect opportunity to enjoy these soothing scents.

Since acupuncture comes from East Asian medicine traditions, you'll want someone who really knows their stuff – especially when it comes to pregnancy care. That's where Sally Connelly Acupuncture comes in. She trained at the prestigious College of Integrated Chinese Medicine in Reading, mastering both Traditional Chinese Medicine and Five Element Style Acupuncture. She brings this deep understanding of both approaches to help support moms-to-be through their pregnancy journey.

Meditation

Meditation is something you can easily do in the comfort of your own home, without any need for paying someone else to guide you through it. Simply find a quiet corner of the house and focus on breathing deeply. You can also turn on some relaxing music to help you relax better.

This can help you endure the pain more easily, which is something anyone with lower back problems will greatly appreciate, but it can also help you bring your blood pressure down in the process. 

Neroli, ylang-ylang, vanilla, and even frankincense are all great essential oils to have in your aromatherapy candle for this particular purpose.

Try some gentle exercise

Looking for some gentle ways to ease that back pain? Sometimes the simplest movements can bring the biggest relief! First up, try sitting tall and gently turning your upper body, like you're trying to peek behind you. Or grab a fitness ball, lean back, and try some subtle pelvic tilts (think: cat-cow pose, but super gentle).

These might sound simple, but that's exactly the point! Your body is already doing the amazing work of growing a tiny human, so there's no need to overdo it. Just listen to your body and move in ways that feel good.

Want to make these stretching sessions extra special? Light a candle with jasmine essential oil, which will give that perfect energy boost. Or try something citrusy, like mandarin – its bright, uplifting scent can really help put a spring in your step. 

Light a candle

If pregnancy has got your back feeling less than fantastic, there are many wonderful options to help you feel better – whether you're drawn to the calm of meditation or the gentle flow of prenatal yoga. It's all about finding what works best for you and your body during this special time.

Want to make your self-care moments even more magical? Try adding the soft glow and soothing scents of aromatherapy candles to your routine. It's like creating your own little sanctuary of calm! Speaking of which, the Bump candle from Cradle & Tonic is a real game-changer – it's specially created with pregnant mamas in mind, helping to ease those achy muscles while bringing some much-needed relaxation to your day.

Think of it as giving yourself permission to pause, breathe, and take care of you (because you totally deserve it!).