The physical changes to the body during pregnancy can cause aches and pains especially in the area of the back. Your center of gravity shifts as your belly expands causing you to adjust your posture to accommodate the shift. You are also using your back muscles to support the weight of the new addition. These and other factors can result in a very uncomfortable strain on the muscles of the back. There are some things you can do to relieve the discomfort.
How to Get Rid of Back Aches During Pregnancy with Gentle Exercise
During pregnancy you should remain physically active. You may need to forego the very physical and strenuous activities that could cause risk to your baby but with gentle exercise is helpful in not only relieving back pain but in preparing your body for an easier labor and delivery.
Water exercises are great during pregnancy because you are buoyant and this reduces the impact on the back and other muscles. You could participate in a water aerobics class for pregnancy or just go swimming. Swimming is a great total body workout.
How to Get Rid of Back Aches During Pregnancy Maintaining Good Posture
Due to the ever going size of the abdomen during pregnancy more stress is added to the muscles of the back. It is common to adjust the posture in an effort to carry this additional weight in the front of the body. Poor posture only increases back aches and pain. Be aware of the changes in your posture and make a conscious effort to maintain correct posture. This is also true even during sleep. You may need to use pillows or wedge supports when sitting or lying to support the back and legs and maintain proper body alignment. When sitting or standing strive to pull your belly inwards toward your back and keep your shoulders back in the correct alignment.
How to Get Rid of Back Aches During Pregnancy with Adequate Rest
One of the most important things you can do for yourself and your baby is to get adequate rest during pregnancy. You need to sleep in a position that is healthy and comfortable for your back. Many pregnant women find that sleeping on their side using pillows between their knees and tucked behind their backs and under the belly can add support and comfort to induce a good night of rest. You may need to experiment for exact placement for maximum comfort and support. Getting a night of restful and comfortable sleep can do wonders to help relieve back aches during pregnancy.