Between 50 to 70 percent of all women experience back pain during pregnancy. Weight gain and hormone fluctuations are the causes of back pain for most pregnant women, and can make sleep and daily activities challenging. With proper self-care and support, you may avoid back pain symptoms or at the very least minimize and manage them.
Attire
Supporting your back during pregnancy is a key component in managing back pain, according to the Mayo Clinic. Women should wear low-heeled shoes with good arch support, along with maternity pants that feature a low but thick waistband that helps support the belly. Women should consider purchasing a maternity support belt.
Proper Form
Proper form where bending and lifting are concerned can spare your back, whether the load is light or heavy. Pregnant women should bend at the knees when picking something up. When lifting a load, keep it as close to the body as possible and take care to utilize leg rather than back muscles. Avoid twisting your body while lifting, and play it safe by asking for help when a load seems rather heavy.
Posture
A woman's center of gravity shifts forward as the baby grows larger, according to the Mayo Clinic, and causes women to strain muscles in the lower back while trying to avoid falling forward. Good posture rules apply in this situation, and can help minimize back pain. Tuck the buttocks under with shoulders pulled back and downward. Standing as straight and tall as possible will also help relieve some of the pressure on the back muscles.
Sit and Stand
Pregnant women should try and sit with feet slightly elevated whenever possible, changing positions often while also avoiding standing for long periods of time. When selecting a chair, look for one that offers lower back support, or place a small pillow behind the lower back. When standing, whenever possible try and rest one foot on a low step stool or a step.
Sleep
Support the back by sleeping on your side during pregnancy, with one or both knees bent. Many women find it helpful to place a pillow between the knees and another under the abdomen for additional support.
Exercise
Perform regular exercise and keep fit to help keep the back strong and actually relieve back pain, according to the Mayo Clinic. Pelvic tilt exercises can offer lower back support. To perform a pelvic tilt, kneel on hands and knees with the head and back aligned. Suck in the abdomen while arching the spine toward the ceiling, and hold this position for several seconds before relaxing. Repeat this exercise five to ten times daily.
