Low Back Pain

Use good body mechanics.
Keep your back straight and your head up.
Avoid lifting heavy objects by yourself.
Avoid flat or high heeled shoes (low heel with arch support is best).
Sleep on a firm mattress (or place a board between mattress and box pring).
When bending to pick something up, bend from your knees (not waist).
Gently massage lower back or apply hot/cold compress.
Take a warm soak in a bathtub - no bubbles. (Make sure to have good grip on hand rail when exiting tub to prevent a fall).
Take a warm shower with pulsating/heavy stream aimed at lower back area.
When sitting, place a small pillow behind your lower back for support.
Avoid standing for long periods of time.
If standing for an extended period, prop one foot up on a stepstool or stair, this helps straighten the small of your back.
Sleep on your side and place a pillow between your legs.

Stretch and stay active in pregnancy (talk with your provider before starting a new exercise programme).
Forward bend - Sit in a chair, feet flat on ground bend head/shoulders forward to the knees.
Pelvic rock exercises - When on hands and knees, stretch your lower back – arch so back is rounded, then relax it back to original position. Use your stomach muscles to keep your back straight when relaxing.
Talk with your provider about over-the-counter pain medication if needed.
Consider a maternity girdle for support.