Back pain is a common problem among pregnant women. Here are five easy ways that may help alleviate aches:
- Posture. As your pregnancy progresses, your center of gravity will shift forward. Because of this, you may have a natural tendency to lean back, but avoid this, as it can contribute to back pain. Throughout the day, pay attention to your posture. Stand straight and tall, chest out, shoulders back and don't lock your knees. When sitting, choose a chair with good support and put a pillow behind you lower back if needed.
- Gear. During your pregnancy, it is best to avoid flats or high heels. Rather, pick a low heel shoe with good arch support. Also, consider wearing a maternity support belt.
- Lifting. You shouldn't lift anything too heavy while you're pregnant, but if you need to lift something light, be sure to lift it properly. Bend at your knees into a squatting position and lift with your legs. Never lift with your back.
- Sleep. The best position to sleep in while pregnant is on your side, not your back. Sleeping on your side will relieve stress from your back. Add a pillow between your knees for added comfort.
- Exercise. Some light exercise can be beneficial during a pregnancy. Walking or basic water exercises work well. Stretching your back may also help. Bend over with your hands on your knees and your head and neck in line with your back. Then, round your back by pulling your stomach inward. Work up to 10 repetitions, if possible.
If you're experiencing back pain and these simple fixes aren't working, seeking the help of a chiropractor can provide you with the relief you're looking for.