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7 ways to avoid back pain in pregnancy

7 ways to avoid back pain in pregnancy

That dull throbbing ache, constant, annoying, jabbing if you turn a certain way…yes, we’ve all been there with back pain!  Back pain is a major health issue in the developed world affecting between 59% and 90% of people. So can you imagine how the extra weight affects your back while you are pregnant?

Read on our top tips for a pain free-pregnancy.

More than two-thirds of pregnant women experience back pain and almost one-fifth experience pelvic pain. Pain can increase with advancing pregnancy and could interfere with work, daily activities and sleep.

Various methods of treatment and how to avoid back pain in pregnancy can be recommended by health care professionals many of which are both safe and successful, providing relief.

At the elbowroom we strive to ensure that our clients have the opportunity to access these methods.

Here are some  top tips for easing your back pain when pregnant:

1: Practice good posture standing and sitting
As your baby grows, your centre of gravity shifts forward. To avoid falling forward, you may compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Enter the principles of good posture:

  • 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. Keep your upper back and neck comfortably straight. Consider propping your feet on a low stool.

2: Get the right gear
Wear maternity pants with a low, supportive waistband. 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. Wear low-heeled shoes with good arch support.

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.

4: Sleep on your side
Sleep on your side, not your back. Keep one or both knees bent. It might also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.

5: Try heat, cold or massage
Use a heating pad to apply heat to your back, or alternate ice packs with heat. Rubbing your back also might help. Better yet, ask someone to rub your back for you or schedule a professional prenatal massage.

6: Include physical activity in your daily routine
Regular physical activity can keep your back strong and may actually relieve back pain during pregnancy. With your health care provider’s permission, try gentle activities — such as walking, yoga or swimming.

7: Consider complementary therapies
Some research suggests that physiotherapy and acupuncture can help relieve back pain during pregnancy. If you’re considering a complementary therapy, discuss the options with your health care provider first.  He or she may want to confirm that your back pain isn’t caused by an underlying condition.

If you still have back pain during pregnancy. Don’t endure it. Come along and book an appointment with us at The elbowroom clinic.

If you are interested in learning more about supporting Pregnancy Structural Disorders, our new Advanced Pregnancy Module for these workshops with Jonathan Wills and Orla Cross is a great opportunity to explore and learn.

Advanced Pregnancy Teacher Training starts April 27th, Individual module booking available.

About the author: Lisa Wilkinson

Lisa Wilkinson

Lisa opened The elbowroom in February 2003. Mother to Tuilelaith and Sean, director of The elbowroom and with a crew of over 60 staff, she is a busy bee. Lisa leads a team committed to bringing health and vitality to all of her clients. Lisa currently teaches in our yoga training programs and oversees pregnancy yoga and mum & baby yoga. Lisa works hard developing healthy food choices for Yin & Tonic @ The elbowroom. She specialises paediatric and pregnancy with workshops, yoga therapy, and craniosacral therapy.

The elbowroom has an extensive range of classes for all ages and abilities. We offer such an eclectic mix to enable you to find something that will suit you. If you need any advice, please contact our class advisor who can point you in the right direction.