Getting pregnant is often what most women in this world dream about. They often feel they are very lucky to be able to have a baby. Unfortunately, pregnancy also has some negative effects on women. One negative effect is the back pain. Back-pain during pregnancy often takes place due to the women experiencing changes in terms of hormonal, balance and weight distribution. Fortunately, with some simple exercises as well as posture changes, pregnant women can reduce back-pain during their pregnancy and at the same time strengthen their back for the sake of giving birth to their baby.
Put on a pair of athletic shoes or the ones that have low heels in addition to good arch support. This is meant to alleviate the strains the pregnant women may probably feel on the spine they have.
While standing on a low stool for a considerably long duration of time, try alternating the foot used to stand on the stool. Using only one foot for too long will often trigger some pains in the buttocks as well as the lower backs. However, by alternating the foot used to stand on the tool, the pelvis will be tilted forward and the back will be maintained in its neutral position.
Carry out some pelvic tilts in the first trimester. The purpose of this is to alleviate the pain on the lower back while at the same time also giving more strength to the pelvis. Lie with the back below and bend the knees and the feet flat. Rock back slowly pushing the lower back along with the pelvis to the floor in order to tighten the buttocks as well as the stomach. Do this for up to about two fair seconds before releasing and do it repetitively.
Sleep with the side of the body below and also make use of a pillow between the legs. Using a pillow below the abdomen may as well be a good idea. Do this for the second to the third trimester of the pregnancy period.
Provide the back with some added support by putting on maternity support belt. The maternity belt is often quite effective either while lying for a long time in bed, standing or walking for a long time.
Use some heat and ice packs in turn for around ten or fifteen minutes to the back. This is to alleviate the swelling and the strains of the muscles. Also, put up the feet every day to relax the back.
Use a lumbar cushion to the lower back to keep away from slouching. And, have a walk of around half an hour outdoors each day.