Getting out of bed

To avoid strain on the ligaments, when you get out of bed, first roll to one side and use your arms to push your body into a sitting position; then sit for a moment before standing.

Abdominal straps

Among the other kinds of therapy you may try abdominal straps. There are abdominal support straps that help support the pregnant uterus. These may help you move more freely.

McKenzie Method

The ideal time for a woman to learn the McKenzie Method exercises is early in the pregnancy. In this way, much of the suffering associated with low back pain during pregnancy can be minimized or avoided. However, the McKenzie Method can effectively address low back symptoms and their progression at any time during and after pregnancy.

Third trimester

During third trimester, a weight of baby is forcing pregnant woman to lean backward. That, and ligaments laxity cause extreme pressure on muscles, weakness of spine and pain.

Stress reduction

Try to use some stress reduction techniques like daily exercise, meditation, soothing baths and relaxation exercises. It can help with your back pain.

Pregnancy pain relief exercise II

Lie on your back with your arms at your sides. Keep both knees bent and the foots flat on the ground. Gently press you lower back against floor and raise your pelvis. Tighten your abdominal and buttocks muscles. Hold for 6 seconds, and then slowly relax.
Repeat 10 times.

Kegel

Kegel exercises are designed to strengthen the perineal muscles in the lower pelvic floor.
Once you have located the muscles simply tighten and relax the mucsle over and over.
You can also check yourself by placing a finger in your vagina and squeezing the muscle around it.
Try to keep everything else relaxed.
Breathe slowly and deeply.

Buttock points for labor pain

This point is in a direct horizontal line from the top of the buttock crease. If you press along this line there will be a tender point approximately two thirds of the distance between the buttock crease and the hip bone.
This point can also be combined with massage.

Swimming

Swimming is good exercise during pregnancy. Water will support your pregnant uterus, and also will relax your stiff muscles. Take advantage of that if you have access to a swimming pool.

Pregnancy pain relief exercise I

This is one exercise which relieves low back discomfort during pregnancy.
Sit upright on chair;
relax abdomen and inhale;
exhale tightening your deep abdominal muscle and rolling back slightly onto your tailbone so that your lumbar spine can make the C shape;
relax your chest and shoulders;
inhale and return to upright.
Do 10 of these a couple of times a day.

Stretches

If you have pain in your lower back try this stretches.
Lie on your back and pull your knees up towards your shoulders. Hold for a slow count of 15.
Keep your knees slightly apart.
If the pain is one-sided, just pull your knee towards the shoulder of the affected side and leave the other leg straight.

Maternity support belt

Before using support belt take advice from you doctor or physical therapist and wear it if it is necessary. It could give your back added support, but in the same time can make your muscles weaker. Wear it when you are walking and standing for long periods.
Furthermore, don´t forget to use your muscles, and keep posture even if you wear belt.

Night pain

Avoid sleeping on your back during pregnancy.
Circulatory changes caused by compression of enlarging fetus on the inferior vena cava, during pregnancy may also contribute to low-back pain at night.
Also, a side-lying position is a safer position for your baby, especially after the third month.

Standing

Place one foot on a low stool and substitute your feet on the stool for the entire time you´re standing. This helps tilt your pelvis forward and keep your back in a neutral position, which prevents pain in your lower back and buttocks.

Contraindications for exercises

Take advice from your doctor whether or not to exercise and how much to do.
There are certain conditions such as pregnancy-induced hypertension, placenta problems, or preterm labor during a prior pregnancy that may make exercise during pregnancy risky.

Massage

If you wonder what can help your body (and lower back) to recover after the delivery, one solution could be massage. Postpartum massage focuses on helping to restore the woman´s body to its pre-pregnancy condition. It could restore abdominal muscle wall and the uterus, it helps to realign the spine, and tones the over-stretched areas of skin over the belly.

Proper posture

Proper posture is most important in back pain prevention. Pregnant women should be instructed to perform all activities in the neutral spine position.

Acupressure Technique

Acupressure techniques are easy to use, they can be used at the beginning of labour by the support people, and they have consistent effects.

Walking

If you wonder how-to get your body back after the baby, it´s probably best to start with walking. Walking is a gentle form of exercise that you can start almost immediately after either a vaginal or cesarean delivery. It is good for back pain and is fun especially with your newborn baby in the stroller!

Knee-chest position

Whenever you can, put yourself into the knee-chest position to get the baby out of the pelvis and off of your pelvic nerves may make you more comfortable.