Have you ever wondered why pregnant women waddle? During pregnancy, the body produces a hormone called Relaxin. Relaxin causes the ligaments around the pelvis to soften to allow the baby out through the pelvis. This in turn leads to waddling.
Unfortunately, it also leads to backaches. As your pelvis is relaxing, your uterus is growing, which changes your center of gravity. In addition to this, your overstretched abdominal muscles are not equipped to handle the entire weight of the uterus so your spine and back muscles will bear this extra burden.
A relaxing massage, a heating pad, or hot bath will help to sooth your aching back.
Your best bet to avoid back pain is to have a strong, healthy, limber back. Posture is a big factor in back pain. Stand up straight and tall, with your shoulders out, rather than slumped over. Make sure to lift with your legs and not your waist. Do not bend at the hips when picking things up; kneel down instead. Don't move in a jerky fashion.
Strengthen your core muscles by exercising, especially pelvic tilts. Stretch every day, but be sure not to overstretch. Swimming is a refreshing way to exercise that will take the weight of your belly off of your back.
Wear flat healed shoes that offer good support, and buy insoles made especially for pregnant women. If you are feeling discomfort at night, try sleeping with pillows supporting your legs and back.
You may not be able to avoid waddling, but hopefully by following these guidelines you can improve your chances of having a pregnancy free of back pain.