As your pregnancy progresses, you may experience back pain more regularly, thanks to added weight and other changes in your body. But with a few ounces of prevention, and a few tips for relief, you can ease the pain and get back on your feet.

As your uterus grows to accommodate your baby, your center of gravity shifts forward and your relaxed uterine ligaments strain your spine. Your over-stretched abdominal muscles aren't designed to handle the weight of your pregnant belly and shift the extra burden to your back muscles. This position causes the familiar "S" slope of a pregnant woman's back, called the lumbar lordosis. The amount of back pain you experience also depends on your baby's position. If your baby's back is resting against yours, you may experience more pain.

To ease your pain, try the following tips:

• Good posture - Pay attention to your posture when standing. Tilt your shoulders forward and keep your pelvis in a neutral position (not tipped forward). Change positions frequently - Don't sit, stand, or walk for long periods.

• Stay flat - Put away your heels until after the baby arrives. They may look great, but they'll leave you in pain.

• Elevate your feet - When you can, prop your feet up to improve circulation.

• Support your lumbar - When you are sitting, place a pillow in the curve of your back.

• Leave the lifting to someone else - Don't lift anything heavy, get someone else to do it. When lifting smaller items, keep your back and waist straight and aligned and lift with your knees.

• Don't overstretch - Let someone else reach for items that are high overhead.

• Sleep firmly - sleep on a firm mattress or place a board under your present one.

• Massage away the pain - Ask your partner or someone else to massage your back. Try using your heating pad on low to medium heat for 15-minute intervals. Take a bath - Try taking a relaxing warm, but never hot, bath.

• Sleep supported - Use a body pillow when you sleep on your side. Tuck the pillow between you knees to keep your back aligned.