With all the joys of a new baby, one not-so-enjoyable experience that comes along with pregnancy, is back pain. In this video, Dr. Brad Wolf explains the Top 3 Ways To Relieve Back Pain During Pregnancy.

The biggest thing to understand about back pain and pregnancy is that, as your baby grows, your body begins to have an imbalanced distribution of weight. This extra weight can make you want to arch your back more than usual. It is important to keep your body in the most upright and vertical position possible, throughout your pregnancy.

When standing up, to give your back some relief, you can place your body into “anatomical rest position.” You can do this by standing 6” away from a wall or flat surface, and placing your buttocks, shoulders and head flat to the wall. This can also be done sitting down as well, by placing your back against a flat surface.

Using tools to give your body support can also help to relieve your back pain during pregnancy. When a woman is pregnant her body releases a hormone called relaxin, which relaxes the ligaments around the lower back and pelvic area. Belly belts or pregnancy belts help support this area as your baby grows, and can relieve some of the pressure and pain. Other tools that can help give your body support include lumbar pillows and sitting wedges.

The third way you can relieve back pain during pregnancy is to do start early in your pregnancy doing regular strength oriented exercises (such as core and leg exercises) that will give your body the support it needs to carry the weight of your baby. Other movement exercises like the cat stretch and child’s pose can help expand your pelvic tilt and take pressure off your lower back, ultimately relieving your back pain.

When beginning to manage your back pain during pregnancy, you want to make sure you’re managing your day-to-day movements, positioning, and activities, and doing what you can to make yourself comfortable.

Watch this video to learn more about the Top 3 Ways To Relieve Back Pain During Pregnancy, and have the best pregnancy possible!