It is extremely common to experience back pain while pregnant due to all the extra weight that you are carrying around. Here are four easy ways you can relieve some of that back pain you are experiencing without spending any money.
Good Posture Is The Key While Pregnant
It is important to utilize good posture techniques while pregnant. As your belly grows, your center of gravity will start to move forward. Many pregnant women compensate for this shift in the center of their gravity by leaning back more when they stand.
Although leaning back may make you feel more balanced, it is actually really hard on your back. It can cause you to strain your lower back muscles. Leaning back also does not relieve back pain, it contributes to it.
If you want to relieve the pain you feel and keep your balance, make sure you follow the following three rules of good posture:
- Keep your back as straight as possible.
- Hold your chest forward.
- Keep your shoulders relaxed and pulled back a little bit.
Pay Attention To Your Feet As Well
You should also pay attention to how your feet are positioned when you stand. Make sure you don’t lock your knees; this can cause your knees to give out unexpectedly, which you don’t want to happen, especially when you are pregnant.
You should also make sure that you feet are at least shoulder width apart when you stand; slightly larger stances tend to be more comfortable and relieve pressure on your back.
Be Mindful Of How You Sit
You also need to be mindful of how you sit if you want to relieve your pregnancy back pain. Make sure that you only sit in chairs that offer proper support for your back. Try to avoid chairs with really low backs that don’t offer you the support you need right now.
In order to make sitting more comfortable, you may want to keep a small pillow on hand to place behind your lower back. A small pillow can add that extra level of support to just about any chair.
You may also want to relieve the pressure on your feet when you sit down by propping them up on a low stool less than a foot high. Relieving the pressure on your feet will also help relieve the pain in your back.
Lift With Your Legs
You have probably heard many times throughout your life that you should lift with your legs and not with your back. This is especially true when you are pregnant. Your back is already undergoing additional stress; don’t add to it by using your back to lift things.
If you need to lift something up, make sure you squat down to pick up the object; try to keep your back straight while you squat down. Once you have secured the object, push yourself up with your legs.
Give yourself a break and remember to ask for help lifting objects while you are pregnant. Try to avoid lifting anything heavy in order to prevent unnecessary back pain.
It is not uncommon to experience back pain while pregnant, which is why it is so important to make sure that your posture is correct and your back is supported whether you are sitting, standing or lifting. By following these simple easy steps, you can help relieve some of the back pain you are experiencing without spending any money.
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