Protect Your Back!
Pregnancy brings a lot of changes, and pretty quickly, to your body. One of the major changes is the pressure on your back. Protecting your back during pregnancy is super important. Here are 7 ways you can do just that…
1. Avoid Lifting Heavy Objects
This may sound like an obvious one, but tone down on the heavy lifting. Ask for help when you need it. Believe me, you will be doing plenty of lifting that baby when he or she is on the outside!
If you have to lift or carry anything, hold it close to your body. Bend your knees, not your back, and try not to twist. See if your toddler can climb on to a chair or sofa before you pick him up, and encourage older children to climb into their car seats or high chairs themselves.
When shopping, carry a bag in each hand. Or use a rucksack, which helps back muscles to work better. ~BabyCentre
2.Forego The Heels
Save those stilettos for date night after the baby is born and wear comfortable shoes.
High heels can throw your centre of gravity off even further so to protect your back you may need to say goodbye to stilettos in favour of comfy, flatter shoes until your baby arrives. Thankfully, comfortable doesn’t have to mean boring and cute ballet pumps, pretty sandals or sheepskin boots are all great alternatives. ~AskBaby
3. Keep Your Posture In Check
If you stand and let your tummy sag there will be more strain against your back. Stand tall and keep your lower tummy area drawn in if you need to stand in one position for any period of time. Your shoulders should be pulled back and slightly down, your chin tucked in and your knees gently fixed, not pushed back. ~ThePregnancyCentre
4. Sleep On A Good Mattress
If at all possible, sleep on a great mattress while you are pregnant. Your sleep is so important to a healthy pregnancy and a good mattress can go a long way in preventing low back pain. If you have a mattress with adjustable firmness settings like a sleep number bed or memory foam, even better!
5. Try a Massage
If there is a time for pampering it’s now! And, a massage is not just an indulgence at this point, it can be a great way to relax and protect you and baby.
Prenatal massages are performed by trained therapists and are tailored specifically to the needs of pregnant women and their changing bodies. They help relax tense muscles, ease sore spots, and improve both circulation and mobility. If these massages are out of your budget, you may want to enlist your partner or a friend to give you a gentle backrub. While it may not address the underlying problem, it can help you relax. ~ExpertBeacon
6.Adjust Your Sleeping Position
While we are on sleep, aside from your mattress, your positioning can help drastically too!
When lying in bed, instead of lying on your back (which makes some women feel faint because the baby is pushing into their blood vessels) lie on your left with knees bent and pillows between your knees. That helps reduce the pressure on your hip muscles. Many women place a maternity pillow or rolled-up towel under their waist or belly. This can help with back pain. ~SoutheastOrthopedic
7. Mindful Movements
Lifting heavy objects and sleeping wrong are large factors in back pain, but the little everyday movements matter too! Be patient with yourself and move carefully.
Being mindful of your everyday movements and being patient with your body as it adjusts to a new center of gravity are among the best and simplest ways to prevent back pain caused by nerves, muscles, or joints. “You do a lot of little things throughout the day. All of those have massive cumulative effects,” says Rick Olderman, a Denver-based physical therapist and the author of Fixing You: Back Pain During Pregnancy. “Developing good habits even before your body starts to change,” he says, “will really help you offset the changes” that cause pain. ~Parents.com
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