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What Experts Say^*

If you did not have back problems before you got pregnant, you may find yourself with them for the first time now that you're expecting. Three quarters of pregnant women complain of backaches during pregnancy and, according to the authors of "A Guide to Effective Care in Pregnancy and Childbirth (Oxford Medical Series)," a third of these women find the pain is severe.

There are many reasons for back problems:

• The extra weight your body is carrying around in front gives you a sway back (the technical term for this is "increased lumbar lordosis").
• Hormonal changes mean your joints are looser and you are retaining more water to prepare for childbirth (neither of which is comfortable for your back).
• Difficulty getting comfortable and sleeping at night (belly sleepers shift to sleeping on their side) can also contribute to back problems.
• The weight of your abdomen draws the pelvis into an anterior tilt. This increases the curve of your low back and draws your head forward. All of this can cause muscle tension, nerve irritation and strained joints.

Recommendations for helping back pain is more commonsensical than scientific. Here are some things you can do:

• Avoid heavy lifting or doing anything that strains your back.
• Get exercise: If walking bothers your back, swim or try a prenatal yoga class (and tell the instructor your back is bothering you). One of the worst things for back pain is to be stationary.
• Try a pregnancy pillow: In one scientific study,the Ozzlo pregnancy pillow developed in Australia was found to be helpful for back pain.
• Make ergonomic changes: If you are plagued by back pain, now may be a good time to invest in an ergonomic desk chair, keyboard, etc.
• If you're someone who goes straight for the drugs, be sure to talk to your doctor first. Tylenol is safe for pregnant women, but not all pain medication is. (See our guide)
• Avoid excessive weight gain during pregnancy.
• Begin a regular exercise program before pregnancy.
• Wear sensible shoes.
• Schedule rest periods with elevation of the feet.
• Consider physical therapy designed specifically for pregnancy if you have a history of lower back pain.

The good news is that pregnancy-related back pain usually resolves itself after the baby is born (which is when you get carrying-the-newborn back pain instead).