How to Minimize Back Pain While Pregnant

If you're pregnant and experiencing back pain, you're not alone. That growing bump and extra weight is shifting your center of gravity, adding more stress and strain on your back. The good news is that it's just a temporary condition of pregnancy and by following a few simple rules you can minimize that back pain while pregnant.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Lumbar support or ergonomic chair if available
• Shoes with good arch support
• Pillows
• Adjustable foot rest if available
• Maternity support belt

1. Have good posture when sitting or standing during pregnancy. Don't slouch or arch your back. Avoid standing or sitting for long periods of time.
2. Wear sensible shoes that provide good arch support, especially while pregnant. Believe it or not, a good shoe can help alleviate back pain.
3. Provide good back support when sitting during your pregnancy. Use a lumbar pillow or ergonomic chair and take tension off your lower back by supporting your legs with an adjustable footrest.
4. Sleep on your side with pillows for support. Stuff a good pillow under that growing abdomen and place pillows between your knees and legs for better spinal alignment when sleeping during pregnancy.
5. Lift objects or your other children properly using your legs to do the work while keeping your back straight.
6. Consult with your doctor or a physical therapist to learn exercises and stretches that strengthen back muscles during pregnancy.
7. Purchase a maternity support belt to support your lower abdomen and take the stress off your back.
8. Pamper yourself. Consider prenatal massage therapy, heating pads on your back or a warm soak in the tub to help release tension and stress to minimize back pain during your pregnancy.

Tips & Warnings

• Always consult your doctor if you have a fever accompanied with back pain or if your back pain seems unusual.
• Ask your doctor if prenatal massage, heat therapy or warm baths are right for you and if they are safe to use during pregnancy.
• Do not use hot tubs during pregnancy.