Back pain is very common during pregnancy. This is because the center of gravity shifts during pregnancy causing changes in posture. Also weight gain and hormones are other causes.

Some changes in your lifestyle can help backache:

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. Avoid standing for long time.

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  shoes with good arch support. Avoid high heels, which can further shift your balance forward and cause you to fall.

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.

Know when to consult:

If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider.

Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have back pain during pregnancy that’s accompanied by vaginal bleeding, fever or burning during urination, contact your doctor right away.