Oh, My Aching Back!

Back pain is one of the most common discomforts during pregnancy. As your baby grows, your uterus expands to as much as 1,000 times its original size. This amount of growth-when centered in one area-affects the balance of your body and may cause discomfort. To help prevent or ease back pain, be aware of how you stand, sit, and move. Here are some tips that may help:

• Wear low-heeled (but not flat) shoes with good arch support.
• Ask for help when lifting heavy objects.
• When standing for long periods, place one foot on a stool or box.
• If your bed is too soft, have someone help you place a board between the mattress and box spring.
• Do not bend over from the waist to pick things up-squat down, bend your knees, and keep your back straight.
• Sit in chairs with good back support, or use a small pillow behind the low part of your back.
• Try to sleep on your side with one or two pillows between your legs for support.
• Apply heat or cold to the painful area or massage it.

Exercises for the back can help lessen backache. They strengthen and stretch muscles that support the back and legs and promote good posture-keeping the muscles of the back, abdomen, hips, and upper body strong. These exercises not only will help ease back pain but also will help prepare you for labor and delivery. Water exercise and walking also are safe to do during pregnancy and are great for the back.