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The Ultimate Back Pain Relief Tips Blog

Avoid Back Pain During Pregnancy – WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Wed, Sep 11, 2013 @ 01:55 PM

Dr. Jeff makes an appearance on WCIU's You & Me This Morning to discuss what pregnant women can do to avoid back pain. 50% of all women who are pregnant suffer from back pain! As a baby develops your weight moves forward and this will change the stress on the spine. Your body will also produce hormones that relax the ligaments allowing the bones to start to move. Ultimately, what happens the lowest joint in your spine moves out of position and perpetuates over the next 3 years.

What can one do to avoid back pain during your pregnancy? For most pregnant women the key is getting the spine in the best position. You also need to be aware of little things like your posture, the way you sit, bend and sleep. There are also some stretches pregnant women can do to help back pain, including:

  • Practice good posture. As you gain weight your center of gravity shifts forward causing strain on your spine.
    • To practice good posture stand up straight and tall, keep your shoulders back, and bend your knees.
    • If you plan on standing for long periods of time place 1 leg up on a stool or step.
  • Make sure to take breaks to stretch.
    • While sitting scoot to the edge of your seat with your knees apart, feet pointed outward, palms out on each side with your shoulders back. In that position rotate your palms, which will roll your shoulders back.
  • Always bend with your hips.
  • Lifting when pregnant make sure to squat down and lift with your legs. Don’t bend at the waist or lift with your back!
  • Sleep on your side with a pillow in-between your legs.
  • Always wear shoes with support.
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Topics: Pregnancy, sciatica during pregnancy, Back Pain Tips, back pain relief tips, avoid back pain, tips for lower back pain, tips for standing all day, back pain and pregnancy