Health & Spirit

Women's wellness: 7 tips for back pain relief during pregnancy

From Mayo Clinic News Network, Mayo Clinic News Network on

Published in Health & Fitness

Back pain during pregnancy isn't surprising, but it still deserves attention. You're gaining weight, your center of gravity changes, and your hormones are relaxing the ligaments in the joints of your pelvis. Often, however, you can prevent or ease back pain during pregnancy. Consider seven ways to give pregnancy back pain the boot.

1. Practice good posture

As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back -- which can strain the muscles in your lower back and contribute to back pain during pregnancy. Keep these principles of good posture in mind:

--Stand up straight and tall.

--Hold your chest high.

--Keep your shoulders back and relaxed.


--Don't lock your knees.

When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool -- and take time for frequent breaks.

Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back.

2. Get the right gear


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