Stand up: Sitting compresses your discs and fatigues spinesupporting muscles. If you have a desk job, get up and walk every hour to keep your back limber. When you do sit, avoid crossing your legs, which can put tension on the sciatic nerve.
Move mindfully: Most people have a natural instinct to move in a way that uses the least amount of energy.It's often unhealthy for your back to move in a way that uses the least amount of energy. Taking the time to do certain activities in a particular way is worth it.
Shore up your core: Once you’re postpartum, concentrate on strengthening your abdominal and back muscles. It will improve your posture and balance—making you less injury-prone. Pilates is a safe (and for some, life-changing) way to do so, but talk to your doctor before you get started just to be sure. Sleep on your side. When you’re pregnant, this is the best position for your baby and your back.
Eat wisely: Maintaining a healthy weight (whether pregnant or not) goes a long way. Extra pounds around your middle can shift your center of gravity and significantly strain your back over time.
Shift your smartphone: When you’re looking at your phone, hold it in front of your eyes, not beneath them, and keep your shoulders back. A recent study found that for every 15 degrees you bend forward over your phone, you increase the strain on your neck by about 10 pounds, which means those texts from your mom aren’t just giving you headaches but backaches too.
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