Pregnancy and back pain often go hand in hand. Each month as you grow can, your muscles are being over stretched, your center of gravity changes, and your body has more weight to carry. Luckily, here are tips that can help reduce your pain.
Stretching
Cat camel
Repeat each direction 5 times. Do this 2 times daily.
Child’s pose
Open your knees wide to fit you pregnant belly. Hold for 15 seconds or longer. Repeat daily.
Pelvic tilts
Stand you’re your back against the wall. Make a space between your low back and the wall, then squeezing your glutes and using your abdominal muscles you’re your low back into the wall. Go back and forth 5-10 seconds each direction. Repeat 5 times.
The Mayo Clinic and What To Expect also have some great stretches
Heat and Ice
It is safe to heat (warm, not too hot) and ice your back during pregnancy for up to 20 minutes at a time
Keep moving
Consult with your doctor before starting an exercise program during pregnancy. If you were exercising before you go pregnant, you may continue that activity. Modify as needed with the changes in your body. Exercises that are not recommend in pregnancy include biking, skiing, or any contact sports.
New to exercising? Try walking, swimming, low impact aerobics, and yoga. They are also prenatal fitness classes that are not only great exercise, but allow you to meet other new moms.
Acupuncture and Chiropractic
Both are proven safe during pregnancy and get great results.
Other tips:
Remember to have good posture
Wear the right shoes
Rest when you need it
Treat yourself to a massage