How to Avoid Back Pain During Pregnancy

Due to a change in weight, balance and hormonal distribution, back pain becomes a daily discomfort for many pregnant women. A change in posture and some simple exercise techniques can help you manage the pain while strengthening your back for delivery.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Athletic Shoes
• Comfortable Shoes
• Maternity Belts
• Walking Shoes
• VCRs
• Neck Pillows
• Pillowcases
• Pillows
• Short Footstools
• Pregnancy Yoga Video

1. Wear athletic or low-heeled shoes with good arch support to reduce strain on your spine.
2. Place one foot on a low stool if standing for a length of time causes pain in your lower back and buttocks. Alternate your feet on the stool for the entire time you're standing. This helps tilt your pelvis forward and keep your back in a neutral position. Try the same technique if you experience lower back pain from sitting for prolonged periods of time.
3. Perform pelvic tilts in your first trimester to reduce lower back pain and strengthen the pelvis. Lie flat on your back with your knees bent and your feet flat. Slowly rock back and push your pelvis and lower back into the floor while tightening your stomach and buttocks. Hold the pose for 2 seconds and release. Do repetitions of 10 for two to three sets.
4. Lie on your side on the floor and do leg lifts to strengthen your buttock and hip muscles. Tighten your thigh muscle and buttocks while lifting your leg 8 to 10 inches off the floor. Hold the pose for 3 to 5 seconds and lower your leg. Do 5 reps and then roll over to do 5 reps with the other leg. Gradually work up to 10 reps per leg.
5. Sleep on your side with a pillow between your legs if you have lower back pain while in bed. During the second to third trimester, a thin pillow under the abdomen may also be comforting.
6. Wear a maternity support belt to give your back added support. A belt can help reduce back pain while walking and standing for long periods as well as when lying in bed.
7. Apply ice and heat packs alternately for 10 to 15 minutes to your back to reduce muscle strain and swelling. Make sure you set aside time every day to relax and put your feet up to give your back a break.
8. Avoid slouching while sitting by using a rolled-up towel or lumbar cushion behind your lower back.
9. Enjoy the outdoors - a daily walk of 20 to 30 minutes is one of the easiest and most beneficial of exercises.

Tips & Warnings

• Strong abdominal and pelvic muscles will not only reduce the possibility of lower back pain, but will also give you strength during those hours of labor.
• Ask your doctor or midwife how to do pelvic tilts in different positions after your third month.
• Buy a book about pregnancy exercise.
• Take a pregnancy yoga course.
• Lying flat on your back after the first trimester can reduce blood flow to the uterus in some cases.
• Consult your doctor before starting any exercise routine while pregnant.