One of the best things you can do for your back (and your whole body) during pregnancy is to stay active and move around as much as possible.
Pregnancy is a time of great change for your body- both physically and emotionally. Along with all the other wonderful changes happening, you may also start to experience back pain. This is caused by the added weight of the baby, as well as changes in your posture and alignment. In this blog post, we will discuss some tips to help avoid back pain during pregnancy and improve your comfort levels overall!
Tips to help avoid back pain during pregnancy
One of the best things you can do for your back (and your whole body) during pregnancy is to stay active and move around as much as possible. This helps to keep your muscles strong and supple and can also help to prevent back pain. Taking regular walks, doing gentle stretching exercises, and swimming are all great activities to keep up during pregnancy.
Sitting
When you are sitting, make sure to keep your back straight and supported. Avoid slouching, as this can put extra strain on your back. Use a small pillow behind your lower back for added support.
Standing
When standing, keep your feet about hip-width apart and avoid locking your knees. Gently shift your weight from one foot to the other as needed. Wear comfortable, supportive shoes. This will help to avoid strain on your back and legs and can also help with your balance. Avoid high heels if possible, and opt for shoes with good arch support.
Lifting
When lifting anything during pregnancy, avoid bending forward at the waist. Instead, bend at your knees and hips and keep the object close to your body. Use your leg muscles to do the lifting rather than your back.
Sleep
Getting enough sleep is important for everyone, but it is especially important during pregnancy. When you are tired, your muscles can get weaker, and you may be more likely to experience back pain. Aim for at least eight hours of sleep per night. If you have trouble sleeping, talk to your doctor about ways to improve your sleep habits.
Lying down
When lying down, try to sleep on your left side with a pillow between your legs. This will help to keep your spine in alignment and take some of the pressure off your back. Sleeping on your back is not recommended during pregnancy, as it can cause back pain. If you must lie on your back, use a pillow under your knees for support.
Posture
Finally, make sure to pay attention to your posture and alignment. This is especially important as your baby grows and you start to feel more unbalanced. Try to keep your head, shoulders, and hips in a straight line when standing or sitting. When lying down, place a pillow under your knees for support.
By following these tips, you can help to avoid back pain during pregnancy and stay comfortable overall.
