Use These 4 Tips To Fight Back TheBullying Backaches That Accompany Pregnancy.

4 Ways to Prevent Back Pain During Pregnancy

There’s a shift in the body’s centre of gravity during pregnancy, which can only be countered by making specific but simple lifestyle changes.

When you are pregnant, your body experiences a number of changes and your weight gain, while essential for your baby’s growth, can have its own set of pitfalls. As your weight increases, there is more stress on your muscles, which makes you feel exhausted easily. Often, women complain of chronic lower back pain during pregnancy. This is due to hormonal changes which loosen your joints and ligaments and as the size of your uterus changes, there is a shift in your centre of gravity. While it may be difficult to completely eliminate discomfort and backache during pregnancy, you can alleviate the symptoms by following some basic rules. 

1. Practice good posture: When you are pregnant, you have to be extra careful about your posture. Understand that, as your weight increases, the distribution will not be equal. So, keep that in mind while you are moving around. As your child grows, you tend to lean back to avoid falling forward, which puts pressure on your lower back. Always stand up straight and tall. Keep your shoulders and back relaxed. Be kind to your feet and prop them up on a stool every once in a while. Make sure you don't lock your knees. While sitting, choose a chair that supports your back or place a small pillow behind your lower back. These are principles of good posture that will hold you in good stead.

2. Sleep on your side: While your back is under a lot of strain during the day, don’t let it bear the brunt of your body weight while you sleep as well. Sleep on your side instead of your back, andkeep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back for extra comfort. Take care while getting out of bed; bend your knees for when you roll to the side and use your arms to prop yourself up. Check out these essential sleeping tips for pregnant women here.

3. Choose shoes wisely: You must walk often during pregnancy, and the right shoes are critical to your well-being. Heels are a big no-no during pregnancy as they throw your posture completely off and increase your chances of stumbling and falling. However, absolutely flat shoes are not good for your back either. Instead, wear comfortable, low-heeled shoes with good arch supportand your back will thank you for it.


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4. Stay active but lift smartly: Physical activity is a must for overall health but don’t overdo something that involves lifting a weighted object.If you must carry something like grocery bags, divide the weight. You can do strengthening exercises that support the back and make your leg muscles more flexible. Avoid all sudden movements and jerks. Always bend your knees, squat down and let the strain go to your legs while lifting. Don't bend at the waist or lift with your back. It's also important to know your limits and ask for help if you need it.

Follow these tips and you will have no back pain during early pregnancy!

Read useful health tips for women here.

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