Most women develop back pain at some point during pregnancy. As the
size and weight of your growing belly place more strain on your back, you may
notice your posture changing. To protect your back from poor posture,
unnecessary strain, and painful injury, follow these guidelines:
Avoid standing with your belly pushed forward and your back arched too much. Instead try to maintain a posture with your ears, shoulders, and hips generally in a straight line.
When standing, rest one foot on a
small box, brick, or stool. Try not to stand for long periods of
Sit with a back support or pillow against your lower back. If
you must sit for prolonged periods, take a break every hour.
heavy lifting. Lift only by raising from a squat, keeping your waist and back
Avoid stretching to reach something, such as on a high
shelf or across a table.
Sleep on a firm mattress (plywood under a
mattress helps). Lie on your side, with a pillow between your
Stay active, and do simple back exercises.
You can help reduce back pain by wearing supportive, low-heeled shoes
and avoiding flat or high-heeled shoes. A pregnancy support belt that rests
under your abdomen can also help take the strain off of your back.
Soak in a warm tub, or apply heat or cold to your tired or achy back.
Massage can help relieve muscle strain and tension.
Simple back exercises
See the following pictures of stretching and strengthening exercises. These are well suited to pregnancy. And they can
help your back handle the demands of pregnancy.
See your doctor or nurse-midwife about back pain that gets worse or
doesn’t go away. It could be a sign of a serious problem, such as a kidney
infection or preterm labor.
Talk to your doctor or nurse-midwife about seeing a physical
therapist for back pain that interferes with your daily routine or awakens you
at night or for leg pain or numbness (sciatica). A
physical therapist can give you safe and simple exercises that are tailored to
the cause of your back pain.