Top tips to help reduce back pain during pregnancy

Back pain is one of the more uncomfortable side effects of being pregnant for some women, however there are things you can do which may help relieve some of these symptoms

Posture. Be aware of your posture. Try to keep your hips pulled forward and your back straight. Don’t be a “sway back”!

Footwear. Wear low-heeled shoes with good arch support. Avoid wearing high heels. They can strain your lower back muscles.

Lifting. Avoid lifting heavy objects. This can put even more strain on your back. If you must pick something up from the floor, be sure to bend at the knees and keep your back straight.

Bending and stretching. Keep objects you need close by so you don’t have to bend or stretch to pick them up. Remember, it’s easier to lose your balance when you are pregnant.

Standing. Avoid standing for long periods of time, if possible. If you have to stand for an extended period, rest one foot on a stool or box. This will help relieve the strain on your back.

Sitting. Sit in chairs with good back support. Tuck a small pillow behind your lower back for extra support while sitting.

Sleeping. A firm mattress provides better back support than a soft one. If your mattress is too soft, a board between the mattress and box spring will make it firmer. Sleep on your side instead of your back. Tuck a pillow between your legs when lying on your side. The pillow will help straighten your spine and give your extra support to your back.

Support. Look for maternity pants that have a wide elastic band to be worn under the curve of your belly. This band will help support the extra weight. Special abdominal-support girdles also can provide this type of back support. They are available in maternity stores.

Pain relief. Medication to treat back pain during pregnancy is usually not a good option. Always check with your health care provider before taking any type of medication. A heating pad, warm water bottle, or cold compress can help ease backache.

Exercises. Certain exercises can help strengthen and stretch your back muscles. They can also improve your posture and strengthen your abdominal muscles for labor and delivery. Always be sure to ask your health care provider what exercises are safe for you, and how long you can maintain your exercise program.

Do you have any other top tips or need some further advice from other new moms? If so then pop into our forums