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It is one of the most common symptoms during pregnancy, back pain.  The pain isn’t isolated to one part of the back.  Some women experience lower back pain, some middle back pain, others pain in their upper backs, and still others pain all over.  Lower back pain is the most common form of back pain during pregnancy, caused for the most part by our changing body.  As your pregnant belly grows the way you carry your weight, as well as how much weight you are carrying, changes.  This added pressure on your lower back understandably causes some pain.

Always talk to your doctor about your back pain, especially if it is isolated to your lower back and seems to wrap around to your stomach as this can be a sign of premature labor.

Since back pain during pregnancy is pretty much guaranteed at some point or another the key is to finding a way to minimize the pain and manage it.  Here are a few tips for helping you prevent, manage and minimize back pain during pregnancy.

  • Be aware of your posture.  Good posture during pregnancy is very important to minimizing and managing back pain.  Remember that you are carrying more weight out front now.  Watch your posture while sitting as well as standing.
  • Wear supportive, non-restrictive clothing.  Invest in a supportive bra.  As your breasts grow you will need added support.  Also make sure your clothing fits well and doesn’t put any unnecessary pressure on your lower back.
  • Invest in a maternity belt.  These belts help you carry the added weight of your growing belly.
  • Wear comfortable, supportive shoes.  You may not be able to get away with those sexy little heels while you are pregnant!  Wearing comfortable shoes can make all the difference.  Your aching back, and feet, will thank you.
  • Sleep on your side and use extra pillows to support your legs and belly.  There are special pregnancy pillow that wrap around your body to give you extra support.
  • Put your feet up when you can to help take the pressure off your lower back.
  • Get your husband involved by requesting a little back rub every now and then.
  • Take a warm bath at the end of the day to help ease your aching back muscles before your head to bed.
  • Consider getting prenatal massages.  These can be done throughout your pregnancy, after your first trimester.
  • If you sit at a desk all day for work make sure you take plenty of breaks.  Get up and stretch and walk around.
  • Talk to your doctor.

It can be difficult to deal with back pain when you are tired and sore all over.  By doing a few things to help prevent and minimize back pain you can make it a little easier to deal with.  When I was pregnant I found the way I slept made a huge difference, as did making sure I took plenty of breaks during the day to get up from my desk and stretch.  Find those things that work best for you.

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