Back Pain During Pregnancy: Positioning Yourself

Raise your chest and head. Try to keep your ears lined up over your shoulders.

Use your stomach muscles to pull in your stomach. This reduces the amount of weight your back must support.

Keep your pelvis level. Think of your pelvis as a bowl of water that will spill if it tips too far forward or backward.

Keep your legs slightly apart. This helps you balance your weight.

Rest one foot on a book, ledge, or low stool. Every few minutes, switch legs.

Wear comfortable shoes with padded soles and arch support, like athletic shoes.

Sit with your knees slightly lower than your hips. Don’t cross your legs.

Take deep breaths often. This helps keep your spine and stomach in the best position.

Vary your activity each hour. For instance, get up from your desk and take a 5-minute walk around the office.

Lie on your side with your knees slightly bent. This takes pressure off your uterus and improves blood flow to your baby.

Place pillows under your abdomen and between your knees.

To get out of bed, while on your side, use your arms to push yourself into a seated position. Scoot to the edge of the bed and place your feet on the floor. Lean forward, then use your leg muscles to stand.

Consider investing in a firm mattress.

Don't bend over from the waist to pick things up. Squat down, bend your knees, and keep your back straight.