6 Ways To Protect Your Back During Pregnancy

This is an absolute must-read for all stages of pregnancy

We feel for you, we really do. Since your pregnancy, the ligaments in your body have automatically softened and stretched to prepare you for labour. This can put a terrible strain on your lower back and pelvis, causing backache. But there’s hope! Read on to find out what you can do to protect your back.


Sleep Well


It’s all about positioning yourself. Particularly around the 16-week mark, try lying on your left-hand-side, knees bent up with a pillow or two between them. This will help keep the pressure off your hip and pelvic muscles. Click here to try DreamGenii’s Maternity Support Pillow.


Sit Tight

Always support your back when sitting down. Try using a lumbar roll cushion that hooks over the back of your chair. Click here for McKenzie’s Lumbar Roll. Alternatively, a birth ball is great for posture. Click here to try one by Natural Birthing Company.


Avoid Heavy Lifting

Instead, try distributing weight evenly when shopping and carry a bag in each hand. If you absolutely must lift something heavy, bend your knees and keep your back straight before picking it up.


Exercise Regularly

According to some reports, exercising three times a week or more during pregnancy makes you less likely to experience back pain. If you haven’t tried our exclusive exercise films, click here. Other great forms of pregnancy exercise are walking, swimming, aquanatal classes, yoga and pilates.


Ditch The Heels

This isn’t just for comfort reasons, but there’s a little science behind it too. Around the third trimester, a hormone fittingly called relaxin kicks in to loosen your pelvic joints in preparation for labour. But it accidentally works on the hips, knees and ankles. Swelling is also common in the third trimester, which will make heels even more uncomfortable to wear than usual. But fear not – flats don’t have to be boring. Click here for proof!


Keep A Healthy Diet

Did you know that having a high body mass index (BMI) makes it more likely for you to develop back and pelvic pain during pregnancy? Eating a balanced diet should help you avoid this. Click here for more info.

What do you do to protect your back during pregnancy? Share your tips below.