hi i am running throught 35th week by now and expecting my baby within next 1 month very soon. i am having severe back ache problem since my 3rd month and also having problem while laying down and sleeping.please let me know some tips on the same, its high time now but still.... please also advise me on my diet for the last month. vijaya replied. Hi Mona,

Here are some tips to decrease your backache. In pregnancy, some moms have more backache than others. This might be simply due to pulls created on your back by your pregnant belly. However, towards the end of the last trimester, this kind of pain is usually related to the position of your baby in relation to your spine - i.e. if your baby' s head is facing your spine, it is more likely that you will have more back pain. This back pain may also occur during labor, where you may feel most of the pain in your back during labor contractions.

Here' s what you can do:
1. Sleeping position: Lie on your side, with a pillow between your legs. You may choose to have a pillow supporting your belly too. Some people find this comfortable, others don' t. So try it out. Then, use a pillow for your arms, as if you are hugging the pillow. Let the entire weight of your back and pelvis fall on the bottom pillow. Let your upper shoulder arm weight be supported by the upper pillow. In most cases, this reduces if not relives back pain. And, you will definitely feel more comfortable.

2. Do this one exercise. It is a godsend for expectant moms with back pain. Go on your hands and knees, into a crawl position. Your hands should be shoulder width apart. Elbows should be slightly bent. From this position, first arch your back (kind of accomplished by jutting your buttocks out, and head up). Take a deep breath in. Next, make a convexity out of your back as you would see a cat curving up its back. In this position you will feel as if you are tucking your buttocks and pelvis inwards. Wile doing this exhale out your breath. Maintain this position for a count of 5, while continuing to breathe normally. Repeat this exercise 10 times both morning and evening. You should start feeling pain relief after the first few sessions. In addition to providing pain relief, this is an excellent exercise to help the baby move down your birth canal, so that your labor becomes more easier.

Hope this helps