Tips For Infant Health Care

If you had thought that taking care of a baby was only about feeding him/her at the right times and changing a few diapers, it’s high time you took a broader perspective! As a responsible parent, you need to ensure the overall well-being of your little darling. An infant, of course, will not be able to express his/her discomforts/needs verbally – and it is up to you to gauge the same, and provide the right health care for him/her. Over here, we will be discussing on a few pertinent health care tips for babies:

• Get your infant vaccinated – Get in touch with a qualified medical health care service provider, and find out about the vaccines your kids require. Take him/her along for the vaccinations at a local medical center. That would keep the little one safe from serious health problems in future.
• Take care while bathing a baby – No; bathing a baby boy/girl is not only about cute water ducks and lots of soap bubbles! Use good quality baby oils, soaps and shampoos, to keep the skin and hair of the kid nice and healthy. Make sure that the bathtub you are using has high sides – so that there is no risk of the infant toppling over. Never let your kid catch a nasty cold – by prolonging the bathing session beyond the necessary time.
• Make sure that the child is sleeping enough – If your baby is sleeping lots – that’s a healthy sign. Find out the number of hours of sleep that a baby requires, and make sure that your kid is getting the same every day. Insomnia in a baby can make it restless, and prone to other serious health problems.
• Check the body temperature of the kid – Find out if your baby is suffering from fever, by using a reliable thermometer to gauge its body temperature. If yes, contact a child care expert immediately. You will never be able to find out if it’s only a case of common cold, or whether the elevated temperature is a result of food poisoning, diarrhea, or other causes. Why take a chance?
• Do not keep electric wires, coins or other small pieces within easy reach – If you are a first-time parent, you might not be aware of this – but little kids have a tendency to put everything to their mouth. Do not keep coins, pins, or other such small items lying about, which can choke a baby. Keeping electric wires or switches within the reach of children is also a strict ‘no-no’. Your infant might start playing with the wires, with disastrous consequences!
• Keep infants away from direct sunlight – Except for maybe a few hours in a day, do not keep your baby exposed to harsh sunrays. Don’t assume that you can apply sunscreen lotions on an infant’s skin, and keep his/her cot in bright sunshine. Such sunscreens generally have chemical ingredients, which can cause more harm than good – particularly if your child is less than six months old.
• Spend adequate time with your kid – Do not let professional commitments or daily household chores prevent you from spending the requisite amount of time with your baby. Play interesting, entertaining games with him/her, and decorate his/her cot nicely. If you are with your child for long enough, you will also be able to detect symptoms of ill-health quickly.

Have the contact details of a noted child health care service professional close at hand, who can be called upon during emergencies. Take good care of your li’l child – and make your home come alive with baby laughter!

10 Baby Care Tips

Congratulations! A baby is sure to light up any home, but knowing how best to accommodate your new son or daughter is key to a happy transition. Sure, your child is a little person, but don't expect Junior to pull up a beanbag and nosh on nachos with dad at all hours of the night. Not only will you need to put some thought into your child's feeding and sleeping routines, you've also got to make sure any siblings are ready to step up their game as well. And, oh yeah, did we mention the diapers? Well, hold on 

1:Travel 

Babies thrive on schedules. Even when traveling, do your best to stick to the regular routine and schedule to keep your little one in the best mood possible.

2:Sleep

Sleep begets sleep. First-time parents don't believe it, but a healthy nap-time routine makes for a better night's sleep. Overtired babies have a hard time falling asleep and wake more often in the nighttime. Begin establishing a healthy, sleeping pattern as early as two weeks. Your newborn might not be ready for a schedule, but keeping the routine demonstrates early on what you expect in terms of adequate baby rest.

3: Skin Care

Sunscreen isn't recommended for children under 6 months of age. Keep them in the shade until you can safely protect theirskin.

4: Siblings

Accentuate the positive. A new baby means a lot of changes for the family. Praise your older children for their help, patience and understanding, and they will adjust to the new family member with ease.

5: Play

There is nothing wrong with the basics: patty-cake and peekaboo are games that have been used for years to entertain babies, while helping their brains grow. Your child will respond to the stimulation and enjoy the interaction.

6: Pets

The family pet needs to adjust to the new family member. Bringing home a blanket or outfit the baby has worn is always helpful, but also keep Fido to his normal routines. Skipping the long morning walk is fine for a day or two, but lack of exercise and attention will only make the animal resentful. Find a routine that works and stick with it.

7: Feeding

Consider starting your child off with a vegetable rather than a sweet fruit. Introduce vegetables as soon as you start solid foods to get your child's nutrition off on the right foot.

8: Diapers

Most babies experience diaper rash in their lifetime. Whether it is caused by a new food, wet diaper or side effect from medicine, the red, chapped skin is painful to baby and worrisome for Mom and Dad. The best treatment? A dry bottom. Make sure your child is completely dry after a diaper change, even if it means going naked for a few extra minutes. Change diapers more frequently, and use one of the many over-the-counter products to soothe and calm the skin.

9: Crying

Babies cry. It's no secret. It's their only method of communication. After you check all the basics of hunger, diaper and noise, remind yourself that your child has been in a quiet safe womb for a long 40 weeks. Swaddle him or her in a blanket, hold them snugly and rock softly. Recreating that little nest will help calm a fussy newborn and hopefully, provide some much-needed sleep.

10: Bathing

You might need a daily shower to wake up, but baby needs a gentle bath every other day or so. Skip the soap, and use a gentle made-for-baby cleanser to protect baby's sensitive skin.

Substance Use During Pregnancy

Tobacco, alcohol and drugs can have harmful effects on anyone's health. When a pregnant or nursing woman uses these substances, her baby also is exposed to them, for all substances cross the placenta through the umbilical cord and enter into the baby's bloodstream.

While pregnant, it is best to eat well, stay healthy and avoid ingesting anything that might be harmful to the mother's or baby's health. A health care provider can give you more information about these issues.

"Street" Drugs

A pregnant woman who uses drugs like cocaine, crack, heroin and methadone may have a baby born addicted to the substances she took during her pregnancy. Cocaine is one of the most harmful drugs to unborn babies. Cocaine can cause a woman to miscarry and may cause preterm birth, bleeding, fetal death and fetal strokes, which can lead to brain damage and death. After birth, a baby who has been exposed to cocaine prenatally goes through withdrawal, signs of which include jitters and irritability. These babies are hard to comfort and are often unable to respond to their mothers. Cocaine use during pregnancy also may be linked to an increased risk of sudden infant death syndrome, or SIDS.

Amphetamines or "speed" also are harmful to unborn babies. One study showed that the fetuses of mothers who used speed during pregnancy had decreased weight, length and head size. Another study showed that these babies had more strokes, or bleeding into their brains.

Marijuana

Marijuana can affect fetal and infant development and may cause miscarriage. Although the effects of marijuana on an unborn baby are still unknown, studies have indicated that prenatal marijuana use is linked to premature births, small birth size, difficult or long labor and an increase in newborn jitteriness.

Marijuana smoked by a pregnant woman remains in the baby's fat cells for seven to 30 days. Smoking marijuana can affect the amount of oxygen and nutrients the baby receives, which may affect growth. Marijuana is never safe during pregnancy and it can harm the baby at any stage. In addition, marijuana can have long-term effects on infants and children, such as having trouble paying attention or learning to read.

Alcohol

Drinking alcohol can increase the risk of miscarriage, stillbirth, newborn death and fetal alcohol syndrome (FAS). Babies with FAS have low birth weight, heart defects, facial defects, learning problems and mental retardation. Since it is not known if there is a safe level of alcohol during pregnancy, the best advice is not to drink at all. Even one drink a day has been shown to have effects on the growing fetus. The best time to stop drinking alcohol is before you conceive. If your pregnancy is unplanned, you should stop drinking as soon as you suspect you are pregnant.

Tobacco

Women who smoke during pregnancy are more likely to have babies who are too small. Smoking also increases the risk of miscarriage, preterm labor, stillbirth and newborn death. Babies born weighing less than 5 pounds may have more health problems early in life and learning problems later in school. If you smoke, quit now. Ask your health care provider for information about classes or support groups for pregnant women who want to quit smoking.

Prescription Drugs

Some prescribed medications may be harmful to your unborn or nursing baby. If you are taking any prescribed drugs, tell your health care provider as soon as possible so that your medications can be changed or adjusted as needed.

Over-the-Counter Medicines and Vitamins

Avoid over-the-counter medicines such as antacids, laxatives, sleeping pills, cold medications and pain relievers. While some are safe for pregnant women, many are not. If you feel you need any of these medications, first check with your health care provider. This applies to large doses of over-the-counter vitamin preparations as well, for taking large doses of extra vitamins can be harmful to you and your baby.

Caffeine

Caffeine is present in coffee, tea, cola drinks and some medications. For at least 10 years, there has been controversy over whether caffeine is harmful during pregnancy. Some studies suggest caffeine is harmful, pointing to an increased risk of miscarriage, early delivery or lower birth weight. Other studies have shown that women who consume a moderate amount of caffeine do not experience these problems. Because results are conflicting, no one knows the true risk. We recommend drinking as little caffeine as possible.

Ask your health care provider for more information about substances and their effects on pregnancy. Remember -- your baby needs a healthy mom!

Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Right Diet In Pregnancy .

It is important to get the nutrients you need both before getting pregnant and during your pregnancy.

In addition, there are a few special considerations for breastfeeding mothers. For more information, please see Nutrition Tips for Breastfeeding Mothers.

Calories

• Preconception — Make sure you get enough calories to maintain a reasonable weight. Adjust the number of calories you eat as needed to attain your weight gain or weight loss goals.
• Pregnancy — Increase your diet by 300 calories per day starting in the second trimester. Monitor for appropriate weight gain and adjust your diet as needed.
• Breastfeeding — Add 500 calories a day to your normal pre-pregnancy diet.

Protein

• Preconception — Protein should account for 12 percent to 20 percent of your daily calories. Make sure to eat 0.8 grams of protein per kilogram of your body weight (to convert pounds to kilograms, divide the pounds by 2.2), with a minimum of 40 grams of protein a day. For example, if you weigh 120 pounds, you should eat roughly 44 grams of protein a day.
• Pregnancy — During pregnancy, you should get a minimum of 60 grams of protein a day, which will account for approximately 20 percent to 25 percent of your calorie intake.

Carbohydrate

• Preconception — The amount of carbohydrates you should eat varies from person to person and should be based on an individualized nutritional assessment. That said, for most people, carbohydrates account for approximately 50 percent to 60 percent of their daily calories.
• Pregnancy — Some women experience gestational diabetes, or diabetes during pregnancy, which may require them to limit their carbohydrate intake to 40 percent to 50 percent of their daily calories. To learn more, please seeDietary Recommendations for Gestational Diabetes.

Fat

• Preconception — The amount of fat you should eat varies from person to person and should be based on an individualized nutritional assessment. For most people, less than 10 percent of their daily calories should come from saturated fat and up to 10 percent from polyunsaturated fat. Eating monounsaturated fat is preferred.
• Pregnancy — During pregnancy your body needs more fat. Roughly 25 percent to 35 percent of your daily calories should come from fat, depending on your carbohydrate goals. Eating monounsaturated fat is preferred over saturated varieties.

Fiber

Both before and during pregnancy it is important to eat between 20 and 35 grams of fiber each day. This is the same as the guidelines for the general population.

Sodium

Sodium intake recommendations both before and during pregnancy are the same as those for the general population: 3000 milligrams a day. In some cases, there are medical reasons to restrict the amount of sodium in your diet. Talk with your doctor if you are unsure about your sodium intake.

Alcohol

It is important not to drink alcohol both if you are planning to get pregnant and if you are pregnant. Alcohol exposure during early fetal development can cause serious problems for your baby.

Artificial Sweeteners

• Preconception — It is safe to use any artificial sweetener on the market.
• Pregnancy — The Food and Drug Administration (FDA) has approved aspartame, acesulfame-K and sucralose for use during pregnancy. Check with your doctor before using other artificial sweeteners.

Folic Acid

• Preconception — It is important to get enough folic acid, or folate, before you become pregnant. Begin adding 400 micrograms a day prior to conception to reduce risks of neural tube defects, such as spina bifida and anencephaly.
• Pregnancy — During pregnancy, increase your folic acid consumption to 600 micrograms a day.
• Breastfeeding — While breastfeeding, make sure to get 500 micrograms of folic acid a day.

Iron

• Preconception — Between the ages of 14 and 18, you need 15 milligrams of iron a day. Between 19 and 50 years of age, you should get 18 milligrams of iron a day.
• Pregnancy — During pregnancy you need more iron and should get 27 milligrams a day. Some women suffer from anemia and need even more iron, up to 60 milligrams a day as directed by their doctor.
• Breastfeeding — While breastfeeding you don't need as much iron and can reduce your intake to 9 milligrams a day, 10 milligrams a day if you are 18 years or younger.

Do not take your prenatal vitamin or iron at the same time as calcium.

Zinc

• Preconception — Between the ages of 14 and 18 you need 9 milligrams of zinc a day. Between 19 and 50 years of age, you should get 8 milligrams of zinc a day.
• Pregnancy — During pregnancy you need more zinc and should get 11 milligrams a day, 13 milligrams if you are 18 years old or younger.
• Breastfeeding — While breastfeeding you should get 12 milligrams of zinc a day, 14 milligrams if you are 18 years old or younger.

Calcium

Before, during and after pregnancy while breastfeeding, you need the same amount of calcium, although it does vary slightly by age. If you are 18 years old or younger, you need 1300 milligrams a day. If you are between 19 and 50 years old, you need 1000 milligrams of calcium a day.

Do not take calcium at the same time that you take iron or your prenatal vitamin.

 Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

How to Emotionally Prepare for Pregnancy?

Bringing a baby into the world can be an emotional roller coaster ride. During the nine months of pregnancy, feelings can wax and wane between excitement, joy, fear, and frustration. In the end, for most women it is a wonderful or at least, a rewarding, experience. However, how you'll feel during pregnancy is only one aspect of thinking things through carefully before becoming pregnant. The decision to bring a child into the world is one that requires carefully consideration, with the full intention to acknowledge all the responsibilities that this comes with. Many parents who get pregnant before they have fully discussed the various issues associated with pregnancy, childbirth and parenthood find themselves overwhelmed by the prospect of raising a child. By preparing emotionally for a pregnancy, you can eliminate some of the negative emotions that develop as a result of being emotionally unprepared.

Steps:

1.Speak with your partner openly about intentions and desires regarding raising a family. One of the worst mistakes that a couple can make is to delay the conversation about pregnancy and child raising until it is too late. It also unhelpful to be furtive about intentions, not talking but taking risks that expose you to pregnancy without sharing your hopes and wishes for the future with your partner. There are many important questions and concerns that should be discussed before starting a family. Some individuals have specific timelines in mind regarding a family, while others may care only about the number of children they have. Discussing all of the details surrounding raising a family is the first step in emotionally preparing for a pregnancy and is a sign that you have the maturity needed to become a parent to a small being who needs your every ounce of calm guidance. To begin your discussions about pregnancy and parenthood with your partner, try these approaches:

• If you feel uncertain, use a celebrity or television pregnancy as a springboard to discussion. Make comments about how you would feel about being pregnant like the person you're discussing and then lead into a discussion about the possibilities of pregnancy for the two of you.
• Tell your partner how you feel now about pregnancy. If you feel ready, then make this clear. Be sure that it is at a time in your lives where you're both stable enough and able to start raising a family––early on in a relationship is often an unrealistic time to raise this possibility, as is a time of emotional or financial turmoil in your lives.
• If your partner remains ambivalent, be considerate. It may take time to bring him or her around to your way of thinking and easy does it. Avoid badgering him or her, or insisting that you keep talking about it regularly. Give it a rest for a few months before returning to the discussion––this will give your partner time to think about what you've said.

2.Find useful and constructive information to inform your conversation. It's one thing to imagine what it must be like to be pregnant, and quite another to be in possession of the real facts and issues. It's recommended that you do a little research first and find useful resources to guide both of you in understanding fully what's at stake. A good place to start is with printed resources, such as self-help books, pregnancy books, parenting books, self-discovery books and resources printed by parenting and baby care groups. Such resources will help both of you to explore the health and emotional issues associated with pregnancy, including risks and stresses. Moreover, be sure to read beyond the pregnancy stage and read about early childhood, including about child raising impacts on your own choices of livelihood and lifestyle. Forewarned is forearmed and it is much better to know how you'll juggle two jobs, volunteer work, caring for an ailing parent and raising a newborn baby before you set out having a child than to find yourself suddenly having to work out the hows once the baby is born.

• Draw on naturally available, realistic sources of information––family members and friends who have already experienced raising children. Discuss the emotional nature of pregnancy and parenthood with trusted friends and family members. Individuals who have experience with pregnancy and parenthood can provide you with helpful advice and resources that can prepare you for the emotional changes that you will experience and the lingering emotional transformation caused by a newborn baby.

3.Consider starting a journal in which you can document all the feelings associated with the emotional pregnancy journey, including the decision to try to get pregnant. You might not even be the type who keeps a diary normally but this is probably the one time in your life when you'll love being able to look back and see what you experienced, as well as let your child read the entries some day. There is also a more practical element to doing this––it enables you to keep track of the highs and lows of your feelings and moods, which can be vital in reminding you that you are sane, it's just that tiredness and feeling a little blue at times can turn you into someone you least expected! A journal can be many things––it can help you organize your thoughts as you collect information from various sources, it can be a place for expressing your feelings, it can be where you keep price comparisons for all the baby items you think you need to get and it can be a place to keep medical notes too.

• Be sure to include information that you receive from conversations with your spouse or partner, suggestions from friends and family members as well as the facts that you absorb from print resources. Nurse and doctor suggestions that are helpful rather than medical in nature can also be kept in the journal for referring back to––in particular, midwives will have much helpful advice in general to impart.

4.Invest in a suitable method of contraception until you are ready to intentionally create a child. The most common cause of feeling emotionally unprepared is an accidental pregnancy. Your concerns can range from whether you've consumed alcohol during the baby's first weeks of formation, whether you've had adequate nutrition to give the baby the best start in life, through to whether you're actually ready at this point in time. Avoid these worries by properly planning when you want to conceive and only remove contraception from your regular routine when you choose the time. This way, you will both maintain control over the outcome and start off with the desire to create a family on your own terms.

5.Evaluate the financial ramifications of a pregnancy and of raising a child. Financial instability can contribute to emotional unpreparedness surrounding a pregnancy. Children are little "cost centers" and it's essential to have the means to care for a child properly or you'll risk feeling overwhelmed and possibly even resentful. Discuss the financial details openly with your partner, including expectations about who will take time off work and when, if at all, the partner principally responsible for at-home baby care will return to work. If you choose to be a stay-at-home mom or dad, there will need to be very clear financial strategies set in place to ensure that this decision doesn't mean you're stretched beyond your abilities financially. Be realistic here––thinking everything will be okay when you're already up to your eyeballs in debt is irresponsible. Clear the decks as much as possible where debts are concerned and remember that clean, used goods are fine for baby––you don't need the very latest or best in everything, provided what you buy is safe and clean.

6.Take care of your body physically. Caring for the physical needs of your pregnant body can help to prepare you emotionally for a pregnancy. Many women experience intense emotions as a result of hormone fluctuations and the dramatic changes that their bodies encounter during a pregnancy. Some women are shocked to find that they have "mommy brain" and can't think straight during some or all of the pregnancy. While this doesn't happen to all pregnant women, for those who do experience it, it can be very distracting. This might mean considering reduced duties if working, scheduling earlier bedtimes and getting help with things that you find tax your energy too much.

• Complications like diabetes or drastic weight gain can contribute to emotional stability during a pregnancy. If you have medical complications or weight issues, be in regular contact with your doctor and other relevant medical carers to ensure that you are getting the correct care at all times. Remember that no question is a stupid question––if you have a worry, you have a right to raise it and seek reassurance.
• By exercising regularly and eating a healthy diet, you can take greater physical control over your body. In turn, this can help to create better emotional control.

7.Prepare for the birth––and after the birth––during a pregnancy. Many women and their partners find emotional relief and stability when they tackle pregnancy-related tasks one at a time. Planning a baby shower, decorating a baby nursery, purchasing baby clothing and accessories, purchasing maternity attire and picking out a baby name are all simple, easy tasks that can be completed in stages so that a pregnancy doesn't become overwhelming. Moreover, be sure to attend birthing classes regularly and inquire about after-birth baby care classes too––you can never learn too early what you'll soon have to know how to do. Consider drawing up a timetable plan and marking in suitable times for each thing you'd like achieved. Most of all, aim to be as rested, contented and un-rushed as possible. Pregnancy can feel like forever but it is a time in which you can really nurture yourself as well as the baby and should ultimately be a time of personal contentment, if you let it be. Don't try to keep doing everything you've already done––dust bunnies can wait, as can hosting the dinner party for the curious.

• Be aware that many women experience what is commonly called "nesting instinct" toward the end of pregnancy, a period of intense activity arising out of a boost of energy that lets you get baby's room and requirements ready. This can help you to get those last minute things organized with pep.

8.Communicate regularly during a pregnancy. The best way to emotionally prepare before and during a pregnancy is to regularly communicate about your fears, your hopes, your desires and your anxiety. Communicating with your partner, your parents, siblings and friends will help to ease the emotional burden that is often associated with a pregnancy. You are going through a physically and emotionally challenging time and it is important to use the support of others to bolster your morale and to help you feel like you can cope. Even if you live far away from most family members, there are always hospital and midwife resources on which you can draw for added support, and the internet can be another source of support by checking out pregnancy forums and the like. Join a few online mom's groups when you've had a look around for ones you like––they're super for reassurance at 3 AM in the morning!

How to Manage Physical Changes in Pregnancy Through Diet?

Pregnancy is full of changes; each change has a marked reason and contribution towards baby’s development. Every physical and emotional change has little bit of discomfort to accompany. But such discomforts can be overcome if simple home remedies are followed. Let us see some of the methods.

1.Nausea or vomiting: take lemon with honey to eliminate fatigue and nauseated feeling. Lemon / orange peeled, cooked with jaggery and made as lemon marmalade by seasoning it with little cinnamon helps in the same.

2.Flatulence or Indigestion: drink warm jeera (boiled cumin seeds) water throughout the pregnancy. It helps in mobilizing nutrients to baby by enhanced digestion, avoids or eases flatulence, and helps in active digestion.

3.Anxiety: Drink sweetening cardamom with boiled milk to help soothe your mind and keep your body relaxed. The combination triggers the neurotransmitters to secret the serotonin to ease the mind.

4.Sluggishness/ fatigue: Try ginger or pepper tea in the evenings. It helps to keep your mind revived, fresh and energetic.

5.Anemia: Have the first morsel of food with curry leaves, salt, jeera powder, asafetida and melted ghee. It helps to keep your appetite satiated, provides you daily dose of natural iron. –( this tip is quite Indian type but foods like dates taken does the same thing).

6.Constipation: Eat spinach. They are juicy, fibrous and rich in antioxidants, iron, calcium, vitamins and folic acid to give you a great nutrient capsule for constipation. Make a soup, dhal, spinach rice or spinach seasoned wheat noodles or curries.

7.Heart burn: Drink diluted butter milk (diluted yogurt which is slightly sour and contains active good bacteria) with coriander. Add a little rock salt and little ginger. It helps in quenching thirst, keeps you cool and hydrated.

8.Aches and pain: Try garlic (2 or 3 in number) cooked with milk. It helps in controlling lipids and mobilizes fat and relieves aches and pain from weight bearing joints if there is gas trapped inside joints.

9.Hunger pranks: serve yourself with almonds, walnuts, pistas and raisins (each 3 in number) when you feel hungry. Chew them like a toffee, slowly and it helps in controlling between hunger pranks.

Tips :
1.Have a healthy pregnancy!!!

Back pain during pregnancy: 7 tips for relief

Back pain during pregnancy isn't surprising, but it still deserves attention. Consider seven ways to relieve back pain during pregnancy — from good posture and physical activity to complementary therapies.

Back pain during pregnancy is a common complaint — and it's no wonder. You're gaining weight, your center of gravity changes and your hormones are relaxing the ligaments in your pelvis. Often, however, you can prevent or ease back pain during pregnancy. Consider seven ways to give pregnancy back pain the boot.

No. 1: Practice good posture

As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Keep these principles of good posture in mind:

• Stand up straight and tall.
• Hold your chest high.
• Keep your shoulders back and relaxed.
• Don't lock your knees.

When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool — and take time for frequent breaks.

Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back. Consider propping your feet on a low stool.

No. 2: Get the right gear

Wear low-heeled — not flat — shoes with good arch support.

You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.

No. 3: Lift properly

When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.

No. 4: Sleep on your side

Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.

No. 5: Try heat, cold or massage

Use a heating pad to apply heat to your back, or try ice packs. Rubbing your back also might help.

No. 6: Include physical activity in your daily routine

Regular physical activity can keep your back strong and might actually relieve back pain during pregnancy. With your health care provider's OK, try gentle activities — such as walking or water exercise.

You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, then relax your stomach and back — keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your health care provider about other stretching exercises, too.

No. 7: Consider complementary therapies

Some research suggests that acupuncture can help relieve back pain during pregnancy. Chiropractic treatment seems to provide comfort for some women as well. If you're considering a complementary therapy, discuss the options with your health care provider.

Know when to consult your health care provider

If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider. He or she might recommend medication such as acetaminophen (Tylenol, others) or other treatments.

Keep in mind that back pain during pregnancy might be a sign of preterm labor. Also, back pain during pregnancy that's accompanied by vaginal bleeding, fever or burning during urination could be a sign of an underlying problem that needs prompt attention. If you're concerned about your back pain, contact your health care provider right away.