1. Maintain a proper posture.
Your center of gravity shifts forward as your baby grows. You may compensate by leaning back to avoid falling forward, which can strain the muscles in your lower back and contribute to back pain during pregnancy. Keep these excellent posture ideas in mind:
- Stand tall and straight.
- Maintain a high chest position.
- Maintain a relaxed and backward posture with your shoulders.
- Make sure your knees aren't locked.
For the best support, stand with a comfortably wide stance. If you have to stand for an extended period of time, rest one foot on a low step stool and take frequent breaks.
Good posture also entails taking care when sitting. Select a back-supporting chair or place a small pillow behind your lower back.
2. Get the proper gear
Low-heeled, not flat, shoes with sufficient arch support are recommended. Avoid wearing high heels, which can lead you to lose your balance and tumble.
To make your car rides more comfortable and relieve immediate pressure of your stomach you can use a pregnancy seat belt adjuster like Mommy's Belt. You can find our Seat belt adjuster here.
Wearing a maternal support belt is another option. Although there is no data on the effectiveness of maternity support belts, some women find the extra support beneficial.
3. Proper lifting
Squat down and raise with your legs while lifting a tiny thing. Don't raise with your back or bend at the waist. It's also crucial to understand your limitations. If you require assistance, ask for it.
4. Do not sleep on your back.
Instead of sleeping on your back, try sleeping on your side. One or both knees should be bent. Between your bent knees, beneath your midsection, and behind your back, place pregnancy or support pillows.
A pregnancy pillow might also help you to sleep on your side.
5. Experiment with heat, cold, and massage.
Massage or the administration of a heating pad or ice pack to your back may aid, despite the lack of evidence to support their effectiveness.
6. Make physical activity a part of your day-to-day routine.
Regular physical activity can help your back stay strong and ease back pain when you're pregnant. Try mild exercises like walking or water exercise with your doctor's permission. A physical therapist can also demonstrate stretches and exercises that may be beneficial.
It's also a good idea to stretch your lower back. Rest your head in line with your back on your hands and knees. Pull your stomach in and slightly round your back. Hold for a few seconds before relaxing your stomach and back, trying to maintain your back as flat as possible. Work your way up to 10 repetitions. Also, ask about additional stretching exercises with your doctor.a