How to Prevent Back Pain During Pregnancy

Carrying around extra weight for nine months can put extra strain on the spine, and chemicals released during pregnancy can also contribute to back pain. Back pain is a very common ailment for pregnant women, which can prevent healthy sleep and regular movement, which is important for both mother and baby.

The ligaments in the pelvis and lower back naturally stretch during pregnancy, to prepare the body for birth. This can put pressure on the joints which then becomes backache, and some expectant mothers also suffer from pain in the pelvic area. See below for some highly recommended ways to safely relieve back pain during pregnancy.

Webster’s Chiropractic Technique

A chiropractor is an expert in spinal alignment, which comes in handy at all stages of pregnancy. A special technique known as Webster’s Technique is especially beneficial for pregnant ladies as it focuses on the alignment of the pelvis. The gentle adjustments can increase comfort during pregnancy and minimise pain in the back and pelvis (SPD).

Visiting a chiropractor during pregnancy is safe, especially if they are fully trained in Webster’s Technique. Ensuring that the pelvis is well balanced will help the body to adapt to pregnancy more easily, and can even prevent some pregnancy conditions from occurring. Many women report a more comfortable pregnancy and birth after being under chiropractic care or seeing a pregnancy chiropractor, and there are even cases of breech babies turning naturally.

Gentle Exercise

Taking part in gentle exercise and stretching can help to alleviate aches and pains throughout pregnancy. Swimming or aquanatal classes can help to build the muscles which support the back, and practicing yoga or following safe stretches at home can also relieve the pain. Search for prenatal yoga classes in your area or ask your midwife for a recommendation.

Avoid Lifting

Pregnant ladies should not lift heavy objects, and as the pregnancy progresses it becomes more crucial to ensure even weight distribution. For example, carry a rucksack on the back rather than a handbag on one side of the body, and if carrying shopping bags make sure you distribute the weight between two bags.

Practice Good Posture

Your growing bump may change the way you sit and stand, which can further add to the problem. Always try and stand or sit up tall with shoulders rolled back, rather than slouching. There are back and lumbar supports available for driving or if you have an office job.

Pregnancy is meant to be an exciting and special time in a woman’s life – don’t let it get ruined by back pain.