Answer: Hello! Back pain is common during pregnancy. During pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain and muscle separation.
Try to follow these :
1.Practice good posture
As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Keep these principles of good posture in mind:
Stand up straight and tall.
Hold your chest high.
Keep your shoulders back and relaxed.
Don't lock your knees.
When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool — and take time for frequent breaks.
Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back.
2. Get the right gear
Wear low-heeled — not flat — shoes with good arch support. Avoid high heels, which can further shift your balance forward and cause you to fall.
You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.
3. Lift properly
When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.
4. Sleep on your side
Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.
5.Try heat, cold or massage
While evidence to support their effectiveness is limited, massage or the application of a heating pad or ice pack to your back might help.
6. Include physical activity in your daily routine
Regular physical activity can keep your back strong and might relieve back pain during pregnancy. With your health care provider's OK, try gentle activities — such as walking or water exercise. A physical therapist also can show you stretches and exercises that might help.