Lower Back Pain

Backache is one of the most common pregnancy-related problems, especially in the later months. You can probably blame your growing uterus and hormonal changes for your aching back. Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting a strain on your back. The extra weight you’re carrying means more work for your muscles and increased stress on your joints, which is why your back may feel worse at the end of the day. Here are some tips to help lessen back pain:

• Wear low-heeled (but not flat) shoes with good arch support, such as walking shoes or athletic shoes. High heels tilt your body forward and strain your lower-back muscles.
• Do exercises to stretch and strengthen your back muscles.
• Don’t bend at the waist to pick something up. If you must lift something, squat down, bend your knees and keep your back straight.
• Get off your feet. If you have to stand for a long time, rest one foot on a stool or a box to take the strain off your back.
• Sit in chairs with good back support, or tuck a small pillow behind your lower back.
• Use an abdominal support garment (for sale in maternity stores and catalogs). It looks like a girdle and helps take the weight of your belly off your back muscles. Also, some maternity pants come with a wide elastic band that fits under the curve of your belly to help support its weight.
• Apply a heating pad (using the lowest temperature setting), warm-water bottle or cold compress to ease the pain. Be sure to wrap the object in a towel to avoid burns.