Recommendations for treating pregnancy backaches:
- Wear low-heeled (but not flat) shoes.
- Avoid lifting heavy objects.
- Squat down with your knees bent when picking things up instead of bending down at the waist.
- Don't stand on your feet for long periods. If you need to stand for long periods, place one foot on a stool or box for support.
- Sit in a chair with good back support, or place a small pillow behind your lower back. Also, place your feet on a footrest or stool.
- Check that your bed is firm. If needed, put a board between the mattress and box spring.
- Sleep on your left side with a pillow between your legs for support.
- Apply a hot water bottle or heating pad on low setting to your back, take a warm bath or shower, or try massage.
- Perform exercises, as advised by your health care provider, to make your back muscles stronger and help relieve the soreness.
- Maintain good posture. Standing up straight will ease the strain on your back.
- Contact your health care provider if you have a low backache that goes around your stomach and does not go away within one hour after you change position or rest. This might be a sign of premature labor.