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Getting Your Back Right Back on Track During Pregnancy and Menopause

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It is no surprise that when a woman has toddlers and young children, the every day stooping and bending can aggravate our bodies and cause pain and stiffness, particularly in the lower back.

Women deserve a significant amount of credit for the physical (and sometimes mental!) pain they frequently endure. It can afflict them during the long months of pregnancy and can still be prevalent during the menopause years.

Back pain during pregnancy is mainly attributed to the excess weight gain that causes women to maintain their posture in a whole new way. Even walking takes on a new stride. Plus, the hormonal changes are creating a relaxation effect in the muscles and in the ligaments all over the body.

There are simple ways to alleviate the back pain associated with pregnancy. According to www.mayoclinic.com/health/pregnancy, it is essential to practice good posture. As the baby grows, the woman’s center of gravity moves forward. When the mother tries to compensate to avoid falling forward, she can cause strain in her lower back. To avoid this problem, tuck the buttocks under, pulling the shoulders back and downward, and then stand as straight and tall as possible.

When sitting, it is best to keep the feet slightly elevated. Either find a chair that helps to support the back or place a small pillow behind the lower back. Be sure to frequently change positions.

When in bed at night, avoid resting flat on your back. Sleep on your side. It can be beneficial to place a pillow between the knees or to perhaps even use a full body pillow.

Take precautions when lifting anything of appreciable weight and size. Squat down and lift with your legs. Avoid bending at the waist and lifting from your back. This is no time to be super woman, either, although we all are! If you think something is too large or too heavy, ask for help. You, and your back, will be glad you did!

Pregnancy is not the time to show off those fashionable high-heeled shoes. Go for comfort and find shoes with good arch support. Make sure the maternity pants you wear have a low supportive waist band.

Applying heat to your back with a soak in a warm bathtub works wonders.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.