Tips to Improve Back Pain in Pregnancy

Back pain during pregnancy is a widely occurring phenomenon. However, just because the majority of people feel lower back pain during pregnancy does not mean you should suffer in silence.

Our body was naturally designed to change and adapt to pregnancy, but you do not need to suffer through back pain throughout your whole term.

Here are five simple things to be aware of:

1. Sleeping Position

Sleeping on your left side with a pillow between your knees, legs bent or using a pregnancy pillow. This takes the pressure off of your back. It also increases the amount of blood and nutrients that reach your placenta and baby.

When waking up, don’t use your abdominal muscles, bend your knees, turn onto your side and push up using your arms.

Further information on sleeping positions in pregnancy: https://www.sleepfoundation.org/pregnancy 

2. Lifting Technique

Using your legs, keep your back straight no matter how big or small the object. Repeating bad lifting techniques lots of times can be detrimental to the integrity of your spine. Don’t attempt lifting anything too heavy, ask for help from a friend or family member. Try to avoid carrying younger children and heavy objects, and always lift with your legs.

3. Maintain a Good Posture

Sitting on a high stool, knees below hips. When sitting, use a rolled-up towel in the lower back; this helps you avoid slumping into a chair. Use technology smartly. Computer screens, IPads and iPhone should be used at eye level, try not to drop your head down looking into your lap. Keep your chest high and your shoulders back. Not only does this take the weight of your head and body off your neck and back, it gives your chest more room to expand, this in turn gives you lungs a bigger capacity, getting more oxygen into your body, helping you feel great.

4. Chiropractic Care

Chiropractic is safe, drug free and effective. Chiropractors look at how well your spine and nervous system are functioning, chiropractors detect analyse and correct areas of your spine that are dis-functional - known as subluxations- this in turn allows the body to function at a much higher level as the brain and body is better connected. 

Chiropractors make sure that your pelvis is functioning correctly, this in turn optimises the room for your baby to grow and move. During pregnancy having balanced pelvic floor muscles is essential for a comfortable pregnancy and safe birth, chiropractic care helps this happen.

5. Exercise

Light walking of 30 minutes per day is recommended for everyone. Take time out of your day to walk, this could mean parking an extra street away from work or home, remember it doesn’t have to be done in one go, two 15 minute walks are just as beneficial.

Cat camel exercises as seen below are a good exercise to take the spine through the full range flexion and extension. Make sure you do this within reasonable limits.