I'm 7 months pregnant and my back is killing me! How can I get some relief? – Fiona Many pregnant women have achy backs as their bellies grow larger and their muscles and spine strain to carry the extra weight. During pregnancy, the body also produces the hormone relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs. Here are some ways to help ease your back pain: Try not to lift anything that weighs more than a few pounds. If you have to pick up something heavy (or a small someone), make sure to lift correctly. Don't bend down at the waist; instead, bend at your knees, squat down, and lift with your legs, not your back. Don't sit or stand for long periods. If you can't get around it, use a box or stool to prop up one foot when standing or both feet when sitting. If you must stand for a long time, make sure to take frequent breaks. Sit in ergonomic chairs with supportive backs or put a small pillow at the small of your back. And try to sit up straight. Stand up straight. Resist the urge to push your belly far forward. Apply a warm towel, warm water bottle, or heating pad on the lowest setting. Wear an abdominal support garment or maternity pants with wide elastic bands that fit under the belly. Don't wear high heels. Shoes with low heels and good arch support are the way to go. Get a firm mattress or put a board between your mattress and box spring. Sleep on your side, with at least one knee bent. Try using a pregnancy pillow to make sleeping more comfortable. Or put a pillow between your knees and another under your belly. Ask your doctor about recommended stretching exercises and if any low-impact exercises are safe for you — regular exercise can help with back pain. Get a gentle pregnancy massage if your doctor says it's OK. Don't take any medications without checking with your doctor first. Back pain also can be a sign of something else, like labor starting or a urinary tract infection. If you have any questions or concerns, severe pain, pain that isn't getting better, or additional symptoms, talk to your doctor. Back to Articles Related Articles Pregnancy & Newborn Center Advice and information for expectant and new parents. Read More Staying Healthy During Pregnancy During your pregnancy, you'll probably get advice from everyone. But staying healthy depends on you - read about the many ways to keep you and your baby as healthy as possible. Read More Exercising During Pregnancy Most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to make a few changes to your normal exercise routine. Read More 10 Things That Might Surprise You About Being Pregnant Here are 10 common surprises that can come with pregnancy. Read More Pregnancy Precautions: FAQs Moms-to-be have a lot of questions about what's safe during pregnancy. Keep your sanity by knowing what you can - and can't - do before your baby arrives. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.