
First, correct your posture. As your baby grows, your center of gravity shifts forward. However, as you balance this somehow, you will avoid falling forward. You get lower back pain because you over-contract the muscles in your lower back. For good posture, tighten your hips, pull your shoulders back and down and stand up straight. Sit and stand up carefully. Sit with your feet slightly elevated and do not cross your legs. Choose a chair that supports your back. Change your position often and avoid standing for long periods of time. If you have to stand, rest one foot on a stool or step. Lie on your side. Lie on your side, not on your back. Bend one or both knees. To do this, you can place a pillow between your knees and a pillow under your abdomen. You can even use a single long pillow in this way.
Lift objects appropriately. Even when lifting a small object, squat down and stand up with your legs. Do not lean towards your ankles and do not lift objects by straining your lower back. Avoid sudden movements and do not extend your arms to heights above your head. Know your limits and do not attempt to carry heavy objects or children. Wear the right clothes. Wear shoes with low heels and shoes that support the arch of the foot. You can wear maternity pants with a low waist and a supportive belt.
Apply heat, cold or massage your back. Apply heat to your back. You can soak in a tub of warm water or use a hot water bottle or a heated pillow. Some women may benefit more from cold than heat. Rubbing your back can also help. You will need to ask someone to do this. Keep fit. Regular exercise will make your back stronger and this can really ease your back pain. Take a walk, go swimming or cycle with your doctor’s approval.
Try to do hip rotation exercises. Bend down with your hand under your knee and keep your kneecaps in line with your head and back. Suck in your stomach and arch your spine upwards. Stay in this position for a few minutes, then relax your abdomen and back. Repeat three or five times. Then try to increase this number up to 10. Consult your doctor for other stretching exercises. Consider supportive therapies. Some women benefit from massage therapies. Although there is no evidence that these techniques provide effective treatment, they may be preferable because they provide some relief and are harmless, at least during pregnancy. Although acetaminophen is safe during pregnancy, other painkillers such as aspirin and ibufren are not. Always consult your doctor before taking any medication for pain.