The back pain is getting unbearable. I work a desk job and sitting for hours is making it worse. What helped you?
Ergonomics first: get a lumbar support cushion for your chair and raise your monitor so you're not hunching. Set a timer to stand and walk for 5 minutes every 45 minutes. Sleeping with a pillow between your knees aligns the spine. Prenatal physiotherapy made the biggest difference for me — a good physio will give you targeted exercises. Don't rely only on rest.
Cat-cow stretches every morning took my back pain from an 8 to a 3. Takes 5 minutes and you can do it on a yoga mat next to your bed. Also the pregnancy pillow (C-shaped ones) is worth every rupee for sleeping — it changed my nights completely from week 22 onwards.
Ask your employer for a standing desk option if possible — many offices will accommodate pregnancy adjustments. Alternating between sitting and standing every 30 minutes is the gold standard for back health during pregnancy.
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