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Step 1
While sleeping or lying down try lying on your side and placing a pillow in between your legs for support. You can also use a body pillow or what I personally really like is a snuggle. You can find them at baby stores like Babies R' Us and even Target.
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Step 2
Take it easy. Stop lifting heavy items and try not to do any lifting from a bended position. Just because it was easy to lift before pregnancy doesn't mean it is good for your back now. You will recover after the baby comes so in the mean time ask for help when you need to move something. Try holding any other children once you are already seated instead of on your hip.
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Step 3
Do stretches specifically designed for pregnancy back pain. There are also Yoga poses and stretches too. For some stretches check out expectantmothersguide.com/library/EUSbackpain.
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Step 4
Try sitting on an exercise ball. It reinforces correct posture and takes pressure off your hips and lower back. I replaced my computer chair with one. Be sure and get the right size and durability for you.
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Step 5
Massages are great. Ask your significant other to give you one or splurge a little and get a professional massage. Some places even specialize in pregnancy massage! Be sure your massage therapist is licensed and can handle pregnancy. Your Doctor may be able to recommend someone for you.
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Step 6
Eat healthy and drink lots of water. The basic idea here is to help eliminate gaining extra weight not related to pregnancy. While weight gain is a great and needed for pregnancy, only around 35 pounds when your expecting only one is normal, extra weight will only add more strain on your back.
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Step 7
If all else fails talk to your doctor about a safe pain relief thru medication. Just remember anything you take baby takes too.
