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What Can I Do to Relieve My Pregnancy Backaches?

I’m 7 months’ pregnant and my back is killing me! How can I get some relief?
- Fiona

Many pregnant women have achy backs as their bellies grow larger and their muscles and spine strain to carry the extra weight. During pregnancy, the body also produces a hormone called relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.

Here are some things you can do that might help ease your back pain:

• Try not to lift anything that weighs more than a few pounds. If you have to pick up something heavy (or a small someone), make sure to lift correctly. Don’t bend down at the waist. Instead, bend at your knees.
• Don’t wear high heels. Shoes with low heels are the way to go.
• Don’t sit or stand for long periods of time. If you can’t get around it, use a box or stool to prop up one foot when standing or sitting.
• Apply a warm towel, warm water bottle, or heating pad on the lowest setting.
• Sit in ergonomic chairs with supportive backs, or put a small pillow at the small of your back. And try to sit up straight.
• Wear an abdominal support garment or maternity pants with wide elastic bands that fit under the belly.
• Get a firm mattress or put a board between your mattress and box spring.
• Try using a pregnancy pillow to make sleeping more comfortable.
• Ask your health care provider about recommended stretching exercises.
• Stand up straight. Resist the urge to push your belly far forward.
• Get a gentle pregnancy massage.

For more information, check out these articles.

Staying Healthy During Pregnancy
Sleeping During Pregnancy

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