back pain

How to Prevent Back Pain During Pregnancy

Back pain during pregnancy is a very common complaint along with other factors, such as weight gain, food cravings, nausea, and morning sickness. There can be an array of reasons for this, as it is a multi-factorial issue. For example, it can happen because of the changes in activity level, spinal alignment, and weight or because of the alterations in bone tissues or soft tissues. However, the good news is that there are several things that you can do to manage such discomforts once it starts. Here is a brief rundown on some of the proven ways that will substantially reduce your chances of having backache during those special days.

Pay Attention To Your Body Posture
When it comes to preventing back pain during pregnancy, maintaining a good posture corresponding to the changes occurring in your body is very important. You will have to be very careful about it while you are sitting, standing, or sleeping. For example, you should keep your buttocks tucked under and shoulders back while standing. The objective is to keep your body as straight as possible. This posture will put little strain on your lower back because your center of gravity shifts forward when you are pregnant. Likewise, you sould also try to keep your feet slightly elevated when you are sitting.

Avoid Staying At Your Desk For Long Hours
Another great way to keep back pain during pregnancy at bay is to avoid staying at your desk for long hours. If you have to spend a lot of time behind a desk, you should try to take small breaks on regular intervals to get up and stretch your legs. However, you are strongly recommended to talk to your doctor whether you can carry out your job or not.

Maintaining A Reasonable Activity Level
One of the common causes of pregnancy-related backache is that women tend to reduce their activity level substantially. The wise way is to keep moving but in a reasonable way. You should incorporate some light exercises to your daily life under the supervision of your doctor. Generally, the best exercises are the ones that gently strengthen and stretch your abdominal and back muscles. The idea is to keep you motivated and able to remain active.

Say No To High-Heeled Shoes
If you are in the habit of wearing high-heeled shoes, this can create troubles for you. Therefore, a good preventive measure is to kick the addiction. This is just a matter of a few months – not a big compromise.

The last, but the most important tip is to get you educated on the various aspects of back pain during pregnancy. Always remember, the more informed you are, the better you will be able to handle the backache problem.

Back pain during pregnancy is something that almost every pregnant woman experiences. However, the good news is that whether it is upper or lower back pain, there are plenty of ways to prevent such backache problems.

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