Unfortunately, one of the most common discomforts of pregnancy is hip pain and lower back pain. You want to watch for the lower back pain because it can be a sign or a symptom of preterm labor. Talk to your doctor if you ever suspect that that’s the problem. Just generalized lower back pain, pelvic pain due to being pregnant, is normal because your body starts to release a hormone called relaxin that acts on the joints of your pelvis and actually relaxes them in efforts to increase the internal diameter of your pelvis to help the baby fit through when it’s time to deliver. It’s just your body’s way of helping you out. Keep telling yourself that, but that probably won’t help you get over the discomfort.
Here are a few tips and tricks, and hopefully they’ll help you. First of all, during the day make sure that you wear shoes with good support and avoid being in high heels for prolonged periods of time. Make sure that if you’re sitting in a chair for a long period of time, it has good back support, and if possible, make sure that you’re not sitting or standing for prolonged periods of time, and you can switch it up during the day. Avoid lifting heavy objects, and always bend down if you have to pick something up off the ground. Exercising is great. Walking and water aerobics are good because they’re low impact and won’t cause more stress to the joints that already hurt. Also try stretching your hamstrings, because tight hamstrings can cause lower back pain in and of itself when you’re not pregnant.
At night, your positioning can be key in helping to alleviate pain. It’s always best to sleep on your side after 20 weeks of pregnancy because it can cause your blood pressure to drop if you sleep on your back when the weight of the baby and the uterus compresses your main arteries and veins running through the trunk of your body. Always make sure you’re on one of your sides. And to help keep you on your side and help you to be more comfortable, use a rolled up towel or blanket, and put one behind your hip to keep you tilted, and the other underneath your belly to help it from stretching (as it’s suspended in air) onto the other side of your body. Also make sure you’re sleeping on a firm mattress, and put a pillow between your knees. With the combination of all of these things, hopefully it helps you to get a better night’s sleep.