Another common injury, especially during the second trimester, is back strain. Back pain is also greatly alleviated by regular stretching and exercise to build back muscles. Your back aches because your growing belly changes your center of gravity, causing your back to arch and putting a lot of strain on your lower back muscles.

Wear comfortable, supportive shoes when you head out to keep your back in line. High heels will cause you to arch your back more severely. Also, wear a very supportive bra, especially if you have larger breasts, because you may also experience some upper back pain as your breasts continue to grow. Consciously work on your posture to keep your back straight, especially when exercising, sitting at your desk or lifting a bag of groceries. Squeeze your shoulders back, and keep your chest up to protect your shoulder and neck muscles, too.

Here are some stretches to help prevent back injuries:

• Cat Stretch: Sit with your knees bent in front of you. Hold the backs of your thighs with your hands with your elbows at your sides. Suck in your abdominals so your back is rounded into a C-shape, like a stretching cat. This stretches your lower back and buttocks. Hold for a count of 10 seconds, and then release and straighten your spine.
• Back Twist: Sit with your knees bent and your back straight. Twist to one side so you are looking behind you and are using your opposite hand on your leg to pull yourself around. Hold for a count of 10 to 30 seconds, and then release and face forward. Then twist to the other side.

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