Back Pain During Pregnancy: 8 Everyday Habits That Help

As your bump grows, your center of gravity moves forward and the muscles of your lower back take more of the load. You cannot change that, but you can change how the load is shared during the day.

1. Stand tall, stand wide

Keep your chest high, shoulders relaxed and knees soft. If you stand for long, rest one foot on a low step and swap feet every few minutes.

2. Sit with support

Use a chair that supports your back, or tuck a small cushion behind your lower back. Get up and move every half hour.

3. Lift with your legs

Bend at your knees, keep your back straight and hold the object close. Ask for help with anything heavy.

4. Choose the right shoes

Low heels with good arch support. On long days on your feet, knee-high compression socks can add comfort.

5. Sleep on your side

Knees bent, one pillow between your knees and another under your bump.

6. Keep moving

With your provider's okay, walking and water exercise are two of the gentlest options.

7. Heat, cold and massage

A warm heating pad, a cold pack or a gentle back rub can give temporary relief.

8. Share the load

A pregnancy support belt lifts the bump from underneath for the active part of your day. Wear it two to three hours at a time.

When to call your doctor or midwife

Contact them right away if back pain comes with vaginal bleeding, fever, cramping or contractions, or burning when you urinate. Also call if it lasts longer than two weeks or follows a fall or injury.

Want this as a checklist? Read The Comfortable Bump Guide.

Source: Mayo Clinic, "Back pain during pregnancy: 7 tips for relief".

This article is general information, not medical advice. Check with your doctor or midwife before using support garments during pregnancy.