Low Back Pain

What you can do to help?

  • 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.