It is no secret that being pregnant comes along with certain physical changes and discomforts such as headaches, muscle aches, swollen feet, and the king of all the pains, yes…you guessed it…back pain. Not to worry! This is completely normal, and the best news? You can make it go away.

It is no easy task to be carrying around extra weight that only gets heavier by the day; this is why many doctors have come up with different tips and tricks that will help you keep back pain under control and ease the soreness. Below is a list of the best tips:

  • Find a good sleeping position. Even if you are used to sleeping on your back or your stomach, studies have shown that the best sleeping position for a pregnant woman is on your side. You can put a pillow between your legs and under your stomach for extra comfort. How will this help your back? Pretty simple: the weight and pressure your back receives during the day will be released, and this will help your back to recover. Even if you do not feel any changes the first couple of nights, you will be noticing small and pleasant improvements as days go by.
    • Fun fact: sleeping on your side also increases the amount of blood and nutrients that reach the placenta―happy baby and happy Surrogate mom!
  • Work on your posture. A healthy back goes hand in hand with having a good seated, walking, and standing posture. In other words, keep your chin up, your shoulders back, and your feet apart when standing.
    • An easy tip is to avoid sitting on backless or high chairs or stools. Whenever you are seated, always make sure to place your feet flat on the ground pointing forward and to have your back straight.
  • Relax. Stressing during your pregnancy is no good for a number of reasons, especially not good for your back. Stress is listed as the number one cause of back pain. You can try the following relaxation tips:
    • Find exercises that are not too hard on your joints. A good option will be to try aqua-natal classes. Aqua-natal classes are water-based exercise classes specially designed for pregnant women in their second and third trimesters.
    • Laugh! Believe it or not, laughter is one of the body’s best ways of relaxing, so put on your pj’s, delight yourself with a nice beverage and binge on comedy stand-up shows. You can thank me later for the good night’s sleep.
    • Treat yourself with massage therapies. They will reduce edema (excess fluid buildup) by increasing circulation, moving fluid in the body, and relieving nerve pain. Your back will love you for this! Make sure to find someone who is specialized in prenatal massage techniques. Quick tip – The American Pregnancy Association maintains a list of recommended massage therapists. You can also ask your doctor for suggestions regarding qualified therapists in your area, or, you can also just Google it.
    • Talk it out. If you are worried about anything related to your pregnancy or surrogacy process, you can reach out to your case manager or even to the Intended Parents. I promise, nothing is as big as you might think. Everything will be okay, and you have a whole team of people watching your back—relax.
    • Try breathing exercises in the morning.They will help clear your head and start your day fresh; also, fatigue will be diminished with a constant breathing exercises routine. You can start with Roll Breathing, which is recommended for achy muscles. Place your right hand on your chest and the other on your stomach. Notice how your hands move as you breathe in and out. Practice filling your lower lungs by breathing so that your left-hand goes up when you inhale and your right-hand remains still. Always inhale through your nose and exhale through your mouth; you should do this 8 to 10 times.

You can set up a routine practicing the best tips that work for you. You should also consider using a maternity belt daily, which will give you proper support during pregnancy and help diminish the strain on your pelvis and back. If you have tried everything and the pain persists, do not hesitate to contact your doctor and have yourself checked out to avoid any underlying problems.

Now you have the information to go ahead and have a back-pain-free pregnancy. You can easily enjoy the Surrogacy process and all the amazing rewards without any distractions. We wish you the best of luck on this magical journey!