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Step 1
Wear comfortable shoes with good support. Shoes like high heels do not distribute weight evenly as you walk and can result in greater strain being placed on your back muscles. Supportive shoes will distribute your weight properly and help prevent muscle pain in your back.
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Step 2
Take frequent breaks and sit with your feet elevated. While exercise is very important during pregnancy, pregnant women should also sit down frequently throughout the day to reduce back pressure. Elevating your feet is beneficial to your back.
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Step 3
Take warm baths. Warm baths relax the body and cause blood vessels to expand. This results in reduced pain. Warm baths also serve to unclench tight muscles that can aggravate back pain.
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Step 4
Get plenty of sleep. When your body is not allowed enough sleep, it is more prone to aches and pains. An adequate amount of rest is vital for any woman during pregnancy.
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Step 5
Use a heating pad on the area of your back that is causing you pain. Like a warm bath, a heating pad serves to unclench tight muscles and expand blood vessels. One additional benefit of a heating pad is that it can be used throughout the day and when a warm bath is not possible.
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Step 6
Ask your spouse or a family member to give you a back massage. Massages relieve muscle tension and reduce pain.
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Step 7
Stretch daily. Stretching encourages your muscles to become more flexible. This helps them better adapt to the extra strain a pregnancy causes, reducing back pain.
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Step 8
Use a maternity support belt. Maternity support belts are similar to the back braces worn by individuals whose jobs require regular heavy lifting. They are beneficial to pregnant women by increasing back support and enforcing good posture. This helps alleviate back pain.
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Step 9
See a doctor. Chronic or severe back pain might be the result of a kidney infection or other underlying condition that could be dangerous if left untreated.
