Q&A:
At 31 weeks pregnant, what can I do to relieve lower back pain?

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Answered by Elaine Zwelling R.N., Ph.D., L.C.C.E., F.A.C.C.E.

Meet our authors

Elaine Zwelling, R.N., Ph.D., has been involved in maternal-newborn health care for 40 years. She has a bachelor's degree in nursing from Capital University and a master's degree in nursing and a Ph.D. in Family Relations and Human Development from Ohio State University. Dr. Zwelling brings to the Pampers Parenting Network her experience of helping expectant parents enjoy their pregnancy, plan and create a positive birth experience, and learn about parenting their newborn baby. She is certified by Lamaze International as a childbirth educator, is a Fellow in the American College of Childbirth Educators, and has taught childbirth classes for 25 years. Dr. Zwelling was the director and faculty for the Lamaze International Childbirth Educator Certification Program of Florida; in that role she prepared many nurses to become childbirth educators.

Dr. Zwelling was a Professor of Maternal-Newborn Nursing for 23 years at both Capital University and Ohio State University in Columbus, Ohio. At these institutions she taught undergraduate and graduate students and conducted research. For eight years she was a Senior Consultant with Phillips &; Fenwick, a women's health consulting firm in Santa Cruz, California, specializing in helping hospitals implement family-centered maternity care. Currently Dr. Zwelling is a Perinatal Nurse Consultant with the Hill-Rom Company. In this position, she provides comprehensive support and consultation to hospital maternity units to create quality care environments equipped with the appropriate equipment for labor and birth and provides clinical education for nursing staff.

Dr. Zwelling is the co-author of a maternal-newborn nursing textbook, Maternal-Newborn Nursing: Theory and Practice, and has published many professional journal articles related to maternal-newborn health care, family-centered maternity care, and childbirth education. Dr. Zwelling is a recognized speaker at professional conferences and teaches continuing education seminars for childbirth educators and perinatal nurses throughout the country.

Dr. Zwelling resides in Sarasota, Florida, and has a grown son, lovely daughter-in-law, and two grandchildren.

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Question

At 31 weeks pregnant, what can I do to relieve lower back pain?

Answer

Back pain is one of the major complaints of pregnancy, particularly in the third trimester when the weight of the baby and uterus are pulling forward and downward, forcing the low back muscles to arch and strain. It can vary from an occasional dull low backache to more constant severe pain that may even radiate down the back of the legs if the uterus is putting pressure on the sciatic nerve. There are a number of things you can do to prevent and relieve your backache:

Use good posture. Tuck your pelvis under your tummy, straighten your back, and stand up straight.
Avoid prolonged standing and avoid sitting in one position for more than half an hour. When you must stand or sit for a while, rest one foot on a box or stool, or some object nearby. This forces your pelvis to tuck under your uterus and baby, and decreases that arch in your back.
When you sleep, lie on your side rather than your back; bend your knees and use pillows under your upper leg for comfort.
Don't bend over from the waist to lift heavy objects. Instead, keep your back straight and squat down to the object; hold it close to your body as you push up with your legs.
Learn to do the pelvic rock exercise and use it whenever you feel your back begin to hurt.
Treat yourself to regular massages; or ask your partner or a loved one to massage your low back every evening.
Apply heat (heating pad, hot water bottle, warm bath or shower) or cold (ice bag or chemical ice packs) to the area of discomfort.

Although the back pain that may accompany pregnancy can be frustrating, the good news is that it will disappear with the birth of your baby!