Useful tips
 Flatter, supportive shoes will be more comfortable and better for
your posture.
 Do not do too much housework in one go - spread it out over a few
days or share the work with family or friends.
 When ironing, have the board at waist height so that you do not
have to stoop. Sit if possible.
 Cooking - sit when possible to avoid prolonged standing.
 Keep bags light and carry equal weights on each side.
 Getting in/out of the car - sit first, keep your knees together and
swing both legs into the car.
 If you are taking iron tablets, try to drink a glass of orange juice or
take a vitamin C tablet at the same time. This helps you absorb the
iron better and make you less constipated.
 Try and use the shallow supermarket trolleys when shopping, to
avoid bending to reach the bottom of the trolley.
 Do not lift anything you do not need to. Ask for help.
 Try to avoid staying in one position for long periods of time, joints
can stiffen up and become painful.
Further information
NHS Choices: http://www.nhs.uk/conditions/pregnancy-andbaby/pages/backache-pregnant.aspx#close
Review date: May 2016
Back care for
pregnant women
Patient information
Patient Advice and Liaison Service (PALS)
PALS can provide information and support to patients and carers and
will listen to your concerns, suggestions or queries. The services is
available between 9am and 5pm. Tel: 0208 510 7315.
Email: pals@homerton.nhs.uk
For information on the references used to produce this leaflet, please ring
020 8510 5302 or email enquiries@homerton.nhs.uk
If you require this information in other languages, large print, audio or Braille please
telephone the Patient Information Team on 208 510 5302.
Women’s Health Physiotherapy
Services
Tel: 0208 510 7835
Produced by: Women’s Health Physiotherapy
Homerton University Hospital NHS Foundation Trust
Homerton Row, London, E9 6SR
T
020 8510 5555
W www.homerton.nhs.uk
E
enquiries@homerton.nhs.uk
Date produced: May 2014
Incorporating hospital and community health
services, teaching and research
This booklet provides
information about the causes
of back and pelvic pain
during pregnancy. It also
contains advice, helpful tips
and exercises that will help
you manage your pain.
Why do women get
back pain while
pregnant?
2. Posture changes – as
baby grows, your tummy
muscles will stretch and
you will find your back
arches more. As your
bump gets bigger, you will
find that you are learning
back more, which can
cause back pain.
Many changes to the body
occur during pregnancy, and
many women find this causes
them pain.
Lower tummy exercise
Pelvic floor exercises
This exercise strengthens the
tummy muscles that support the
back. You can do it in any
position.
The pelvic floor muscles are a
group of muscles underneath
your pelvis, they act like a
sling to support your back and
pelvic joints and they control
your bladder and bowel.
Try pulling the lower tummy in
towards your back bone.
Imagine you were trying to put
on a tight pair of trousers. Try
and hold these muscles in
gently whilst breathing normally.
Try to do this exercise whilst
you are sitting or lying to begin
with. When it gets stronger you
can try doing it in standing and
whilst you are lifting.
1. Stomach muscles− as
your baby grows, these
muscles will stretch, and
one set of muscles
separates at the front of
your stomach to allow
the bump to grow.
If these muscles are strong it
can reduce the risk of having
back pain.
3. Hormonal changes –
relaxin is hormone that is
released in early
pregnancy to help soften
ligaments and muscles so
that baby has room to
grow.
In pregnancy they are
stretched and can weaken, so
it is vital to exercise them
during and after pregnancy to
prevent incontinence or
prolapse problems.
To do the exercise aim for a
lifting or pulling up sensation
from underneath your pelvis,
as if you are trying to stop
passing urine or wind.
Do 10 quick pull ups, relaxing
well between each one.
Then do 10 slow holding
squeezes, aim to hold each
one for between five to ten
seconds.
These should be done three
to four times a day, every day.
Sitting or lying positions are
easier.
Exercises
These exercises can relieve
back pain and help prevent it.
You should try and do them
every day, little and often.
Bottom squeezes
This can be done in standing,
sitting, or lying down.
Squeeze your buttocks
together, hold for ten
seconds and relax. Repeat
this exercise ten times.
Cat exercise
This can be done on all fours.
Arch your back up as high as
your can, looking downwards.
Dip your back down and lift your
head at the same time.
Repeat 10 times, regularly.
Posture
Posture in standing
Maintaining a good posture is
important to minimise the risk of
any further back pain.
Tighten your tummy muscles
and tilt your pelvis backwards,
tucking your bottom under, so
that you flatten the small of
your back.
Posture in sitting
Make sure your back is
supported using pillows or
cushions behind you.
You may need to roll a small
towel up and place it in the
small of your back instead.
Your feet should be flat on the
floor. If they do not reach the
floor, put a telephone directory
or a block underneath your feet.
Gently draw your shoulders
back and down, taking a deep
breath to relax the neck
muscles.
Do this regularly whenever
you are standing.
 When you turn in bed,
Positions for sleeping

Try lying on your side with
a pillow under your bump
and a pillow between your
knees and ankles.
squeeze your bottom
muscles, bend your knees
and keep them together.
Alternatively turn under by
going on your hands and
knees.
Getting in and out of bed
When you get out of bed, avoid
doing a sit up, as this will be
very difficult and will put more
strain on the muscles at the
front of your tummy.
Always keep your legs
together, bend your knees
and roll onto your side. Then
use your arms to push up into
a sitting position. To get back
into bed do the reverse
 If you want to, you can
buy pregnancy pillows
which will fit between your
knees and under bump.
 If you have a very firm
mattress you may find it
more comfortable to lie
on top of a duvet. This
will soften the bed.
Alternatively put a pillow
or soft towel under your
hip.

If you are comfortable
lying on your back make
sure you put a number of
pillows under your head,
shoulders and upper
back. This will prevent
you from lying flat on
your back and stop your
blood pressure from
dropping.
If you have any concerns or questions about any of the
advice, you can contact the following people.
Women’s Health physiotherapy team: 0208 510 7835
Homerton Ante Natal Clinic: 0208 510 7175
Homerton maternity helpline: 0208 510 5955
Alternatively, you can contact your GP.