What causes it?
Poor posture and your growing
abdomen can make your back sore.
What can I do about it?
• Stand up straight. Tighten your
buttocks and pull in your tummy muscles. Good posture will ease the strain on
your back.
• Do pelvic tilts and abdominal
exercises every day. See post - Healthy Activity for directions. Doing a pelvic
tilt on your hands and knees can help a lot. Here’s how to do it:
- Lower yourself to the floor, on your hands and knees. Keep your back flat and your head level with your back. Do not let your back sag.
- Tighten your buttocks and abdominal muscles, pulling in your tummy and curving your back up. Hold for a few seconds.
- Relax back to where you began. Keep your back flat. Do not let it sag.
- Repeat a few times.
• Be careful when lifting. See
post - Healthy Activity, for safe ways to lift.
• Use a firm mattress on your bed
and sleep on your side with your knees bent toward your chest. The left side is
best because it helps your blood to circulate.
• Use a heating pad, hot water
bottle, warm bath, or ice to reduce the ache.
• Wear shoes with a low heel and
good support.
What if none of this helps?
• Talk to your doctor or
physiotherapist.
• Do not take any kind of pain
medicine without asking your doctor if it is okay to do so.
