Great Expectations: Tips for Pregnant Women to Prevent Low Back Pain

With that expanding tummy, a pregnant woman's posture will begin to shift forward, changing her balance and putting new strain on back muscles. She may not notice that she is gradually adjusting her movements with compensations that might actually cause pain. Some suggestions from Dr. Prather for expectant mothers:

• When standing, work abdominal muscles to unload the back by pulling your belly button toward your spine. Avoid high-heeled shoes.

• When sitting, ensure that your chair height allows knees to align parallel with hips.

• When lifting, lower your body by bending at the knees and lift by pushing up with the thighs.

• When sleeping, lie on your side with knees and hips flexed and a pillow between your legs and under your abdomen.

PM&R physicians advise that pregnant women may want to ask their doctors about a back brace or a special sling called a "sacroiliac belt." They can ease the tension on the spine by forcing the buttocks and hip muscles to contract in support of the pelvic joints and abdomen.