Today is World Spine Day (16th October 2014), so make an extra special effort to look after your back. Back ache is common during pregnancy but that doesn’t mean you have to suffer through – here are nine ways to alleviate and prevent any pain or damage.
Stand with correct posture
Make sure you have the correct posture. Stand up tall keeping your shoulders back, chin in and knees slightly bent.   
Lift with your legs
If you are still able to lift items, make sure you do so with your legs and not your back. When you are picking up something, bend your knees and then your hips pushing back to an upright position using your legs.  
Avoid reaching too high
Try to minimise stretching to reach at something on a higher level. This will help prevent any unnecessary strain or pulling of your back.
Indulge in a massage
Treat yourself to a massage either by a professional or your partner. This will increase blood flow to the area and help you relax.
Do some stretches
There are a number of stretches you can do during your pregnancy and in particular for your back. These can help to relieve any tension and ease up any painful pressures.
Sit correctly
Just like with standing you need to sit properly. Make sure you sit on the pointy bones in your bum cheeks rather than rolling back onto your tailbone. This will help with posture and hopefully stop any pain.
Take slow steady movements
Make sure you avoid any quick jostled movements so keep your actions slow and steady. This includes avoiding twisting when getting in and out of the car and sliding to the edge of the chair when try to get up,  pushing up off the chair with your arms.
Support clothing  
Invest in underwear that will help to support your back and your bump thus alleviating any pressure or aches.
Put your feet up
When sitting down try to put your feet up as often as possible, this will help to reduce the weight that your spine has to hold.



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