The biggest factor for back pain and pregnancy is posture. Slouching should be avoided at all times, and when sitting, a pillow or rolled up towel can be used to cushion the lower back. This goes for lounge chairs as well as rigid chairs. Other strategies to keep a correct posture include keeping the shoulders back, chin upwards, head centered over shoulders and using abdominal muscles to maintain a flat, not arched back. Knees lightly bent and the avoidance of uncomfortable footwear such as high heels are also helpful.
A simple strategy to avoid back pain after suddenly sitting after a period lying down is to roll onto one side, then use the arms to push into an upright position.
As mentioned above, abdominal muscles are important to prevent arching of the back, and the best way to strengthen them is through exercise. Your experienced Doctor or midwife will be able to provide exercises specially designed for pregnant women. Walking for 20-30 minutes each day can also be very helpful.
The need increasing as the pregnancy progresses, rest is also an important factor. When sleeping, lying on the side is advised with a pillow between the knees. An extra pillow under the growing tummy will also take a lot of pressure of the spinal column.
Most of the discomfort women feel in the later stages of pregnancy can be attributed to back pain, so paying close attention to avoiding it is paramount. Proper lifting technique should be observed no matter how heavy the object, that is the legs should be bent at the knee and the back kept straight at all times. A