Lower back pain or lumber pain is quite common during pregnancy from around the fifth and sixth month, but if you had a problem with your back prior to conceiving you can feel it a lot earlier.


Usually caused by weight gain and changes in your centre of gravity, the pain can also be down to your hormones creating joint laxity.


While you are quite limited in the medication you can take to relieve the pain, there are plenty of alternatives to easing and even preventing it.


1. Avoid flat shoes

Make sure you wear shoes with some kind of support so avoid completely flat shoes like pumps and invest in a good, solid pair.


2. Lift with your legs

When lifting anything always lift with your legs and not your back.


3. Stand up straight

Always stand with your back straight, shoulders back and chest held high – avoid slouching which can put extra pressure on your spine and lower back.


4. Stand with your legs apart

To help support your bump, stand with your feet slightly apart and your knees slightly bent – don’t lock your legs.


5. Use a hot water bottle

Place a hot water bottle just on your lower back to relieve any pain. Don’t place it directly on your skin as it will burn but wrap it in a towel or place it in a cover. The heat can help with the pain.  



6. Massage the area

Rub the area with your hand or preferably get someone else to do it for you. It’s best to do it while sitting down or lying on your side – don’t lie face down on your stomach.


7. Enjoy moderate exercise

Swimming and gentle walking can help to keep your back strong thus relieving any pain. Remember to stretch your back by getting into a crawl position on the ground, pull your stomach in and round your back before slowly releasing.


8. Invest in a back support

There are plenty of bands and belts that you can invest in if your bump is quite large and it is straining your back. Your local baby store is sure to have one that will suit you.


Don’t think you have to silently suffer through the pain – you don’t. 




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