Many normal changes in your body during pregnancy may cause low back pain. Your uterus is expanding, your joints are loosening, and you're gaining weight. You know these changes are all part of growing the little babies in your womb, but really, can a mama catch a break? Before you retire to the couch for the duration of your pregnancy, try these self-care tips to soothe your back.
Call Doctor If:
- You have severe pain, pain that gets increasingly worse, or begins abruptly.
- You have rhythmic cramping pains. This could be a sign of preterm labor.
- Practice good posture. Pull your hips forward and your shoulders back. You may tend to lean back to compensate for your growing belly.
- Wear low-heeled shoes with good arch support. Remember, as hormones loosen joints, you may need to buy a larger shoe size.
- Use a heating pad (set to lowest temperature) or a cold compress wrapped in a towel to ease pain.
- When standing, prop one foot on a stool or box to ease back strain.
- Sleep on your side with a pillow between your knees.
- Try gentle physical activity, with your doctor’s permission. Walking and swimming are easy on the joints.
- Stretch regularly. Look up the "backward stretch," the "low back stretch," and the "standing pelvic tilt." These strengthen your back and pelvic muscles.