You are 28 weeks and 6 days

Back pain isn't inevitable in pregnancy; there's a lot you can do to prevent and relieve it.

78 days until your due date

Yoga and other stretching are great in pregnancy, strengthening key ligaments while relaxing tight, painful areas. It may seem easier to rest when you're in pain, especially back pain, but gentle stretching and movement often reduce muscle spasm and improve how your spine works, so you hurt less. Exercise also boosts energy and contributes to an easier labor, delivery, and recovery. Try stretching and relaxation first for back pain.

If the pain is severe, ask your partner to massage the area, and ask your doctor whether you can safely take painkillers or whether acupuncture might help.

Ask a Mum

I'm bored of being pregnant! How will I get through the next couple of months?

I felt the same at about six months but found the last three went quite fast because more was happening: more appointments and classes, planning and starting maternity leave, finishing work, getting the nursery ready, and buying things for the baby. I also made an effort to see all my girlfriends, which made the time fly.

Focus on

Your body: Minimizing strain on your back

Your growing belly shifts your center of gravity forward. As the baby stretches your abdominal muscles and hormones soften your ligaments, your abdominals support your spine less, which can cause back pain. Lifting and bending can make it worse, so try these strategies:

To lift something from the floor, stand close to it with one foot in front of the other, bend your knees, then straighten them, so your thigh muscles do the lifting. Never lock your knees, and always bend with your knees bent. Consider sitting, kneeling, or squatting to reach things to protect your lower back.
If you must move something heavy (avoid it if you can), push rather than pull, so your legs, not your back, take the strain.
To get into and out of a car or bed, keep your hips, pelvis, and back facing the same way. To get out of bed, roll onto your side and push yourself up with your arms.
If the area feels inflamed and painful, apply a cold pack for 5–10 minutes several times a day.

This is general information based on NHS guidance, not medical advice, and every pregnancy is different. Talk to your midwife or GP about anything that worries you. If your baby's movements slow down or change, or you have bleeding, severe pain or leaking fluid, call your maternity unit straight away. In an emergency, call 999.

I'm bored of being pregnant! How will I get through the next couple of months?

Your body: Minimizing strain on your back

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