• Going into a pregnancy with strong abdominal muscles can help align the body and decrease the tendency to develop a swayback posture. Unfortunately, many of us do not have the foresight to tone up our abs before we get pregnant and experience low back pain.
• Use proper body mechanics when lifting. Don't bend at the waist. Squat, hold in your buttocks, hold the object close to your body, keep your back straight and lift with your legs. This puts most of the strain on your legs instead of your back. Avoid lifting heavy objects. If you have a young child, try to get her to climb up onto you, rather than lifting her, when possible.


• Try to have frequent rest periods off your feet. If you are required to be on your feet for work, have a footstool or something comparable to rest one foot on while standing.


• Sleep on a firm mattress. You can put a board between your box springs and the mattress if your bed is too soft.


• Sleep on your side with your knees up towards your abdomen with pillows between your knees for support.
• Wear low-heeled shoes. When heels are too high, they push your body forward, putting further pressure on your back.


• Sit on chairs or couches with good back support. Place a small pillow behind your lower back to help lessen the strain.


• Place a hot water bottle or heating pad (wrapped in a towel to avoid burns to the skin) to the area where you are having discomfort.


• You can also buy an abdominal support belt, which places support under your abdomen as it grows. You can find them in maternity stores and catalogs.


• There are also exercises you can do to strengthen your back and improve your flexibility. Many women find that the exercises give them relief of pain within a few days or weeks.

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