Healthy pregnancy (21)
- Sleep during pregnancy: Follow these tips
- Prenatal yoga: What you need to know
- Prenatal testing: Quick guide to common tests
- see all in Healthy pregnancy
First trimester (7)
- Fetal development: The first trimester
- First trimester pregnancy: What to expect
- Prenatal care: 1st trimester visits
- see all in First trimester
Second trimester (8)
- Prenatal care: 2nd trimester visits
- Second trimester pregnancy: What to expect
- Fetal development: The second trimester
- see all in Second trimester
Third trimester (10)
- Third trimester pregnancy: What to expect
- Fetal development: The third trimester
- Prenatal care: 3rd trimester visits
- see all in Third trimester
Pregnancy problems (23)
- Bed rest during pregnancy: Get the facts
- Heart conditions and pregnancy: Know the risks
- High blood pressure and pregnancy: Know the facts
- see all in Pregnancy problems
Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Back pain during pregnancy: 7 tips for relief
Back pain during pregnancy isn't surprising, but it still deserves attention. Consider seven ways to relieve back pain during pregnancy — from good posture and physical activity to complementary therapies.
By Mayo Clinic staffBack pain during pregnancy is a common complaint — and it's no wonder. You're gaining weight, you're walking in a new way, and your hormones are relaxing the muscles and ligaments throughout your body. But you don't have to grin and bear it. Often, you can treat — or prevent — back pain during pregnancy. Consider seven ways to give pregnancy back pain the boot.
No. 1: Practice good posture
As your baby grows, your center of gravity shifts forward. To avoid falling forward, you may compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Enter the principles of good posture:
- Stand up straight and tall.
- Hold your chest high.
- Keep your shoulders back and relaxed.
- Don't lock your knees.
When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool — and take time for frequent breaks.
Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back. Keep your upper back and neck comfortably straight. Consider propping your feet on a low stool.
No. 2: Get the right gear
Wear low-heeled shoes with good arch support. Wear maternity pants with a low, supportive waistband. You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.
No. 3: Lift properly
When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.
No. 4: Sleep on your side
Sleep on your side, not your back. Keep one or both knees bent. It might also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
Next page(1 of 2)
- Bermas BL. Musculoskeletal changes and pain during pregnancy. http://www.uptodate.com/home/index.html. Accessed Oct. 11, 2010.
- Easing back pain during pregnancy. American Congress of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp115.cfm. Accessed Oct. 11, 2010.
- Ee CC, et al. Acupuncture for pelvic and back pain in pregnancy: A systematic review. American Journal of Obstetrics & Gynecology. 2008;198:254.
- Ho SS, et al. Effectiveness of maternity support belts in reducing low back pain during pregnancy: A review. Journal of Clinical Nursing. 2009;18:1523.
- Stuber KJ, et al. Chiropractic treatment of pregnancy-related low-back pain: A systematic review of the evidence. Journal of Manipulative and Physiological Therapeutics. 2008;31:447.
- Pennick V, et al. Interventions for preventing and treating pelvic and back pain in pregnancy (Review). Cochrane Database of Systematic Reviews. 2007:CD001139.
- Knight CL, et al. Treatment of acute low back pain. http://www.uptodate.com/home/index.html. Accessed Oct. 11, 2010.
- Improving posture through flexibility. In: Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010:171.
- Jang J, et al. Balance (perceived and actual) and preferred stance width during pregnancy. Clinical Biomechanics. 2008;23:468.
Find Mayo Clinic on