1. Stand Up Straight
This advice is never more important than during pregnancy. As your baby and belly grow larger, your body's center of gravity begins to shift forward. Trying to compensate for this change, back muscles work harder than ever and often become strained. Be aware of slouching, and roll your shoulders back and down the back. Tucking your tailbone or buttocks under keeps the back muscles more relaxed, thereby decreasing your chances of strain and pain.
2. Wear the Right Shoes
As your weight increases, your feet work harder. Wearing a shoe with arch support will make your feet feel better and help keep you standing tall. If you want to wear heels, low ones are best. High heels shift the body forward and cause your buttocks to stick out. This strains the back muscles and increases pain and discomfort.
3. Change the Way You Sleep
Sleep becomes harder as changes in the body cause discomfort. Avoid sleeping on your back. Instead, sleep on your side, preferably the left. Placing a pillow between your knees can give you added comfort. As you get further along in your pregnancy, a pillow placed under the belly will also help ease back pain.
4. Change the Way You Move
Learning to move in new ways can help reduce back pain and injury. When you need to pick something up, squat down instead of bending over. Use leg muscles, not back muscles, to get you back to standing. Move thoughtfully and slowly, avoiding sudden movements like reaching for a falling object. Standing for long periods of time can also aggravate back muscles. Vary your position from time to time, shifting weight to either foot. When sitting, avoid crossing your legs.
5. Exercise
During pregnancy, your back muscles work harder to compensate for your body's shift in center of gravity. Keeping them strong will help ease the pain associated with pregnancy. Prenatal yoga classes are a great way to stay fit and make you feel better. Swimming and walking are good choices, too. Always consult a doctor before doing any exercise.
