5 Effective Steps to Prevent Back Pain During Pregnancy

A very common complain in women is back pain during pregnancy. If you have history of back pain, then the risk elevates. But still there are many ways to prevent it.

1. Take Care Of Yourself

  • While sleeping use pillows for support between your legs.
  • When getting out of bed, roll onto one side, push yourself up to a sitting position and then slowly stand up.
  • Avoid carrying heavy things and babies.
  • Get help with housework for a few months.
  • Adjust the position of your computer screen and mouse if necessary.
  • Make yourself comfortable while driving by adjusting seat and the rear view mirror.

2. Exercise

Pelvic floor exercises, lower abdominal exercises and stretching can help to reduce the back pain during pregnancy. These will also lead to easier labor, delivery and recovery after childbirth. Walking, cycling and swimming are also safe during pregnancy.

But if you find any discomfort or abnormal changes during exercises, stop immediately and consult your doctor.

3. Eat Healthy

  • It will keep you from gaining extra weight and hence help your back.
  • It wards off general illness and actually helps in back pain during pregnancy.
  • Drink plenty of water to keep your kidneys in good health.

4. Follow Recommended Postures


While lifting anything, hold it close to your body; bend your knees rather than back and try not to twist.


Pelvis position is important. While sitting, standing or walking consider your pelvis as a bowl full of liquid and take care to hold the liquid within the bowl.


If you have to stand for a long time keep shifting your weight from one foot to the other.


Don’t sit in low, deep chairs; choose an upright and firm chair to sit. Place your feet on the ground or on a foot stool. Never sit with your legs crossed at the knees.


Sleep on your side, not your back, keeping knees bent. Place a pillow between your knees and under your abdomen.

5. Do Special Shopping


These should be comfortable and flat, with adequate straps to prevent your feet from slipping about and twisting.

Maternity Bra

Get some well-fitting supportive maternity bra with wide straps and adequately sized cups, to avoid extra strain on your shoulders and rib cage.

Support Belt

A support belt or a maternity pant with a low, supportive waistband will take some weight off your tummy muscles and back.


Support your back on chairs, car seat and bed.

These minor ways of care can greatly help you to prevent back pain during pregnancy.

Source by Daniel Boon

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