Carrying a child around changes the shape of your body and how you relate to your body. Many women who go through pregnancy complain of back pain throughout their nine months due to the extra weight and shift in their center of gravity that they experience. However, back pain does not have to be an inevitable part of carrying a child; here are three easy ways you can help out your back during your pregnancy.
#1 Make Sure You Are Getting Enough Rest
One of the best things you can do for your back and for your body overall during your pregnancy is make sure that you get enough rest every night. Laying down and sleeping will take the pressure off your back and allow it to heal.
Sleeping when you are pregnant can be a challenging task. One of the best ways to sleep is when pregnant is on either your left or right side. You'll want to put a pillow between your knees to help keep your spine straight and pillows around your belly to support it depending on how far along you are. This position will support your baby and will also take some of the pressure and weight off your back while you rest.
#2 Keep Your Back Muscles Strong
Being pregnant is not a good reason to give up on your exercise routine; indeed, it is the very reason why you should stick to your exercise routine. Continuing to exercise throughout your pregnancy will help keep your muscles, including your back muscles, strong so that they can support the extra weight that they will be carrying as your body continues to grow.
Before and after you exercise, take some time to stretch out. This will help reduce the chance that you will hurt your body and your back when you work out. When you work out, stick to safe cardiovascular exercises, such as riding a stationary bike, swimming, and walking.
As you work out, pay attention to what your body is telling you. If you ever feel any physical discomfort, take a break. Make sure that you drink lots of fluids while you work out to avoid become dehydrated. Work with your doctor to come up with an exercise plan that works with how your body is responding to your pregnancy; your level of physical activity that you can maintain throughout your pregnancy will depend upon your own unique set of circumstances.
#3 Watch What You Wear On Your Feet
The shoes that you wear can have an impact on the health of your back during your pregnancy as well. High-heeled shoes put additional stress on your back, which is exaggerated when you are pregnant. As you head into your second and third trimesters of your pregnancy, ditch your high-heels and stick to flats and tennis shoes that provide your feet with the support that they need. Make sure that the shoes you have support both your arch and your ankle. Wearing supportive shoes will help reduce the strain on your back and the pain that you'll feel in your back during your pregnancy.
Keep your back in good shape throughout your pregnancy by getting enough sleep, working out, and wearing comfortable shoes. If you experience additional back issues, discusses them with both your doctor and your chiropractor.