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Back Pain

Many women experience some form of back pain during their pregnancies. Even if you're not experiencing problems right now, it's never too early to get into good habits so that proper posture and lifting techniques come naturally to you after birth, as your child grows.

Causes of back pain during pregnancy

  • Extra weight in your abdomen
  • A change in your center of gravity, which may make you adopt an uncomfortable posture
  • Hormones that increase during pregnancy and relax your ligaments, leaving your back vulnerable to more strain

What you can do to prevent back pain

  • Keep aware of your posture. Even late in pregnancy when you feel like you have to lean back to accommodate your belly, you can practice posture that compensates for the change in your body.
  • Know how to lift properly, and ask for help when lifting heavy objects.
  • In bed, lie on your left side and put a pillow between your knees. This is preferable to lying on your back, a position that causes the growing baby to put pressure on your spine.
  • When sitting, keep your feet slightly elevated and change position often.
  • When standing, shift your weight by using a low stool under one foot. Try not to stand for long periods of time.
  • Keep active by walking, swimming and doing low-impact abdominal exercises that keep up your muscle strength. Not only will staying fit help your back stay healthy, it will also come in handy during labor.
  • Do pelvic tilts for a few minutes. Kneel on all fours, slowly straighten your spine, then curve your back like a cat stretching.

Talk to your doctor or midwife if you can't find relief for your back pain.

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