Early detection
You probably are as body conscious as you’ll be in your lifetime during pregnancy so take advantage of this keen sense. If you’re feeling aches and pains coming on, start by asking your primary care provider what they think is happening. Stay active by modifying the intensity and duration of your daily activities and workouts to facilitate the healing and growing processes in tougher times.

Activity and Exercise
Our bodies are made to walk and run, not sit and stand, so limit your ‘still’ time. Move every 10 minutes for at least a minute. Get up for a walk around the office or rotate and touch the floor a few times on both sides. Movement is vital to spinal health. Try sitting on a stability ball at work to keep moving throughout the day. I exclusively suggest the Theraband brand equipment because it is world renowned for its quality. Just remember that you truly do get what you pay for in this case.

Try some different exercises and stretch daily to ‘keep it fresh’. Moderate activities (i.e. walking, swimming, and cycling) should be performed for a minimum of 20 minutes a day. Try simple stability exercises to increase the tone and strength of your core muscles. Just remember to avoid exercise on your back after the first trimester.

Equipment Change
Something as simple as a different pair of shoes can throw off your balance and posture. A hot new pair of runners or the old faithful sneakers could be causing symptoms you wouldn’t normally expect. Make sure you take care of your feet and shoes, as they are the foundation that the body is built on. Good shoes begin to break down and weaken their support after about 4 – 8 months of consistent use. If you plan to or have orthotic supports, be sure to get them fitted with a new pair of shoes that you plan to wear most often. This will ensure that the orthotic is working at its maximum potential.

Think Tall Thoughts
Carry yourself with pride! Imagine a string pulling you up from the top of your head and float through your days. Keeping your abdominals slightly engaged will help keep your posture on the up and up. Too much spinal curvature is just as bad as none at all. Be comfortable without being lazy.

Prevention
The best way to ease back pain is to not get it at all. A regular, low impact stretching and strengthening routine for your entire body along with proper hydration and nutrition will give you the tools your body needs to stay healthy. The quest for optimal wellness is never ending and it’s our job to provide our bodies with the best resources possible.