1. Exercise Regularly
Keeping your back strong is essential to preventing back pain during pregnancy. While most exercise routines do need to be modified during the prenatal period, there are plenty of activities that can strengthen the back. These include brisk walking, pregnancy yoga, swimming and light aerobics. There are even specific exercises like pelvic tilts and balancing positions that can build up your back muscles. Keep in mind, however, that in order to avoid an aching back, you may want to limit certain types of physical activity like climbing lots of stairs or walking for long distances.
2. Wear Supportive Shoes
Both your feet and your back bear the brunt of the pregnancy weight. Choose shoes that are comfortable, low to the ground and provide good arch support. Wearing high heels can put extra pressure on your back as you adjust for the heels and for the weight of the baby.
3. Stop Sleeping on Your Back
The added pounds in your abdomen can make sleeping on your back quite painful. Doctors also caution against for the sake of the baby and your blood circulation. Try sleeping on your side, putting a pillow between your knees to properly support your back. Full body pillows can also aid in your comfort and reduce backaches.
4. Make Your Movements More Deliberate
It takes some time and practice to get used to having a new center of gravity--thanks to your basketball-sized stomach. When you stand up and sit down, do so slowly, double-checking your foot placement and using chair arms and other objects for support. When you sit or stand for a long time, shift your position frequently to keep your abdomen weight from focusing too much pressure on any one spot in your back.
5. Do not Lift Heavy Objects
Your back should be able to handle picking up moderate loads and even small children (under two years of age) during the beginning of your pregnancy, but towards the end, you may only be able to lift even lightweight objects without pain. When you do raise anything reasonably heavy, use the proper lifting technique by keeping your feet shoulder length apart, squatting down and letting your legs, not your back, do the work.
