Just been for a pregnancy physion appointment this morning for back pain. Mostly was advisory about how to lift etc. Turns out most of my probs are due to the weight of my handbag, carrying dd on hip etc, and siting on floor with legs apart to paly with dd, change her etc.
Main advice was:
always distribute weight of bags etc evenly, and stand or sit with even distribution. I
If feet do not reach floor when sitting if you are short-arse like me then put yellow pages underneath to stop dangling putting pressure on hip joints. In car also if passenger on long journey.
Do not slouch on sofa or sit with legs to the side.
Always engage tummy muscles before moving, lifting, leaving chair to stand up. In fact, suck em in all the time!
Get in and out of car like a debutant, not like Jodie Marsh with no knickers on.
Use bolster pillow under bump running between knees and ankle. (ialready swear by this. Dunelm shop, £10, not mothercare £30 rip off preg pillow)
Don't sit on floor with legs out to both sides to change nappies etc.
Carry todddlers agains your front, not on hip.
All common sense really, but not all that easy in real life with a small child to look after.
Oh, yeah, don't let 21 month old sit on mummy's knee. Think the pain in my back is preferable to the one in my heart THAT one would cause!
Hope that helps? Why not see if your doctor is able to refer you to maternity back clinis. Is also for hip and girdle pain!