The size and weight of a growing belly can change your posture and strain your back.
These tips may help your back feel better.
- Stand with your ears, shoulders, and hips in a straight line.
Try not to arch your back.
- Try not to stand for too long.
When you stand, try resting one foot on a small box, yoga block, or stool.
- Support your back.
Use a pillow behind your low back when you sit.
- Sleep on a firm mattress.
If your mattress is soft, you can try putting plywood under it.
- Sleep on your left side.
Use a pillow between your knees.
- Wear supportive, low-heeled shoes.
Avoid flat or high-heeled shoes.
- Try a heating pad or cold pack on your back.
A warm bath or shower can also feel good.
- Try a belly band.
Supporting your belly can take the strain off your back.
- Talk to your doctor or midwife about your pain.
They may recommend physical therapy or acetaminophen (Tylenol).
- Stay active.
Regular exercise such as swimming, pool exercise, walking, and stretching can help with back pain. Ask your doctor about exercises to stretch, strengthen, and relax your muscles.
- Avoid heavy lifting.
Lift only by raising from a squat, keeping your waist and back straight. Avoid stretching to reach something, such as on a high shelf.
When should you call for help?
See your doctor or midwife if you have back pain that gets worse or doesn't go away. It could be a sign of a serious problem, such as a kidney infection or preterm labor.
What are some exercises that can help?
Current as of: July 10, 2023
Author: Healthwise Staff (https://www.healthwise.org/specialpages/legal/abouthw/en)
Clinical Review Board (https://www.healthwise.org/specialpages/legal/abouthw/en)
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.