1. Watch Your Posture
Beleaguered by back pain during pregnancy? Take your own mom's advice and stand up straight. Proper posture helps alleviate the backaches that more than 50 percent of moms-to-be experience during the build up to baby. As the weight of your burgeoning belly pulls your spine forward, you'll naturally compensate by throwing your shoulders back and pelvis forward as you sit or walk. That motion, combined with the pressure of your heavier breasts, results in an achy back or neck. But if you work on your posture by sitting and standing up tall while pulling your pelvis underneath you and your shoulders back and down, you'll be able to beat some of that back pain.
2. Sit Smart
If you're chained to a desk all day, it's no wonder your back hurts. Sitting for lengthy amounts of time can put more stress on your body than almost anything else you will do. Plus, it may bring about other pregnancy woes like swelling and varicose veins. So to fight off those ailments, take quick walking or stretching breaks at least once an hour. And while you do sit, try to keep your feet elevated (grab a few phone books and rest your feet on them) and avoid crossing your legs, which can promote circulation problems and throw off your posture.
3. Sleep Right
You are not going to get much sleep once that little bundle makes his or her arrival, so enjoy that shut-eye while you can. Just be sure that you are resting in the right position to prevent or relieve back pain. Ideally, you will want to curl up on your side with your knees bent (lying on your back or your belly are big no-no's); preferably the left side, which allows for proper blood flow from your heart to your baby and your legs. You may also want to consider buying a body pillow that you can place between your knees and under your stomach for added support and cushion.
4. Get Off Your Feet
Pregnancy isn't called a "delicate" state for nothing: All of those physical changes take their toll on your body, requiring you to rest as much as possible. So don't feel guilty about plopping down on your couch with your feet up whenever you can. If your back is acting up, set a heating pad on the low setting and apply it to tender spots. Or, indulge in a long, warm bath, or better yet, a maternity massage (just be sure to go to a massage therapist with experience working on pregnant women).
5. Sweat--and Stretch--Away the Back Pain
Regular exercise can reduce some of the aches and pains that come along with pregnancy. So if all else fails, break a sweat. Try taking regular walks around your block or logging about 30 minutes of moderate cycling on a stationary bike. Or, register for a prenatal yoga or water aerobics class, which provide low-impact ways to tone and stretch. While at home, do simple stretches like "The Beached Whale": Lie on your back, bend your knees and lift your bottom about two inches off the ground. Release and repeat to release pressure on your back and rid yourself of pain.
