b. Daily Back Care

Back pain is common during pregnancy. As your baby grows, your centre of gravity changes affecting your balance. Taking care of your back can be an everyday activity, now and after the birth of your baby.

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1. Housework

Housework should be shared with the family members. If not already done, ask your partner or other family members to do their share daily. It is very important to take care of you at this time. Accept the help offered now and after the birth of the baby.

The following pictures offer advice which may help to prevent daily back pain.

2. Sleeping Position

While pregnant, you may have difficulty finding a comfortable position to sleep. Unfortunately, your regular positions may not be suitable.

It is best to avoid lying on your back after you are 16 weeks pregnant. The best position for sleeping during pregnancy is on your side, especially if you sleep on your left side because this position improves blood circulation.

Your mattress should be firm. Sleep in a way that does not put strain on your neck and back muscles. You may change position while you are sleeping.

Here are a few tips to sleep comfortably.

Avoid sleeping on your belly because it puts too much pressure on your neck and back.

3. Sitting Position

A rocking chair or good armchair will make sitting more comfortable.

The seat must be at the proper height so that your thighs rest comfortably when your feet are flat on the floor. It should be deep enough to support the length of your thighs but shallow enough to let your upper and lower back rest against the back of the chair.

The back should be high enough to support your shoulders. It is even better if it can support your head.

The armrests should be at the right height so that you can rest your arms comfortably when you are sitting straight.

If you do not have a comfortable rocking chair or armchair, you can make any chair more comfortable by using a pillow, footrests, or footstools for support.

Here are a few tips to adopt a good sitting position.

4. Changing Positions

As your baby grows during pregnancy, you may find it harder to change positions - for example, to get out of bed or to get up after exercising. Try to move slowly and carefully as you change position to help prevent muscle strain and dizziness.

The following animation demonstrates how to get out of bed.

The following animation demonstrates how to get up.

The following animation demonstrates how to sit in a chair and get back up.