There are a number of approaches to relieving the pain. The following suggestions may be helpful for you:
- Apply heat, a hot water bottle or ice pack to the low back area for 15 to 20 minutes.
- Avoid prolonged sitting. Get up and walk around at least every half hour.
- Wear supportive, flat, cushioned shoes to minimize jarring on your spine.
- Avoid heavy lifting, and emphasize good posture (see my article on posture in pregnancy at this website.)
- Seek professional help from an acupuncturist, chiropractor or physical therapist with expertise in pregnancy.
- Gently stretch the muscles in your hips, buttocks and thighs. Strengthen your abdominal muscles. One recommended stretch is to sit and place the ankle of the affected leg over your other knee, and gently push down the knee on your affected leg to stretch your thigh muscles. Pelvic tilts and pelvic floor exercises are also useful. A physical therapist can show you these and other stretches.
- Get a soft-tissue massage of the muscles around your hips, buttocks and legs.
- Begin a yoga class, and ask your teacher for specific exercises to stretch your thighs, hips and lower back.
- Try swimming for exercise. The water will support your weight, and you may have less discomfort.Use a firm mattress when you sleep.
Our parenting advice is given as suggestions only. We recommend you also consult your healthcare provider, and urge you to contact them immediately if your question is urgent or about a medical condition.