Back pain is a common complaint among pregnant women. It can be caused by the added weight of the baby, the shift in your center of gravity, hormonal changes, and poor posture. Fortunately, there are several things you can do to ease your discomfort.

Here are 10 ways to relieve back pain during pregnancy:.

1. Practice Good Posture

One of the best things you can do for your back is to maintain good posture. When you sit or stand, keep your shoulders back, your chest lifted, and your spine straight. Avoid slouching or leaning forward, which can strain your back muscles.

2. Wear Supportive Shoes

Wearing supportive shoes can help ease back pain during pregnancy. Look for shoes with good arch support and a low heel. Flat shoes can also be a good option, but avoid high heels, which can throw off your balance and strain your lower back.

3. Practice Prenatal Yoga

Prenatal yoga can help strengthen your back muscles and improve your posture. It can also promote relaxation and reduce stress, which can help ease back pain. Look for a prenatal yoga class or find a video online to practice at home.

4. Use a Pregnancy Pillow

A pregnancy pillow can help support your back and belly while you sleep. Look for a pillow specifically designed for pregnant women, which can provide support for your hips and spine. You can also use regular pillows to support your back as needed.

5. Try Low-Impact Exercise

Low-impact exercise, such as walking or swimming, can help strengthen your back muscles and improve your posture. It can also help you maintain a healthy weight during pregnancy, which can reduce pressure on your back.

6. Apply Heat or Cold

Applying heat or cold to your back can help ease pain and reduce inflammation. A warm bath, heating pad, or hot water bottle can provide relief from back pain.

Alternatively, you can use a cold pack or bag of ice wrapped in a towel to reduce swelling and numb pain.

7. Get a Prenatal Massage

A prenatal massage can help relieve tension in your back muscles and improve circulation. Look for a massage therapist who is trained in prenatal massage and knows how to position you safely on the massage table.

8. Wear a Maternity Belt

A maternity belt can provide support for your belly and reduce pressure on your back. Look for a belt that fits snugly around your hips and lower back, and that lifts your belly without putting too much pressure on your pelvis.

9. Practice Mindful Breathing

Mindful breathing can help you relax and reduce stress, which can in turn ease back pain. Sit or lie down in a comfortable position and focus on your breath. Breathe deeply and slowly, counting to five on the inhale and again on the exhale.

Repeat several times.

10. Consult a Doctor

If your back pain is severe or persistent, be sure to consult your doctor. They can help you determine the underlying cause of your pain and recommend appropriate treatment, such as physical therapy or medication.