Eight Tips to Help Prevent Pregnancy Backache

Chiropractic Can Help Ease Pain When Pregnant

Pregnant woman

It’s not unusual to experience back pain or discomfort when you are pregnant. As your body changes from your baby growing, your center of gravity shifts which can cause an imbalance in your spine and aggravate previously unnoticed imbalances.

There are things you can do to help prevent an aching back while pregnant. Here are eight tips you can start today to help prevent back pain.

  1. Don’t Sit Still: Get up an take a break from sitting several times per hour if working at a desk, when you are sitting, try folding up a small towel into thirds and place under your sits bones it to make a wedge that tilts your pelvis forward slightly, this lifts and lengthens the hip flexors which get really tight as the baby grows.
  2. Get Rest: Now’s not the time to not be getting enough rest and sleep. To make sleeping more comfortable, sleep on your side with a pillow between your knees. Something else to try, is placing a thinner pillow under your ribcage, between the armpit and your hip bones, this takes the pressure off your shoulder your neck and avoids compressed nerves in your arms.
  3. Sleep Right: Make sure your mattress has enough support and is comfortable.
  4. Don’t Over Do It: When someone offers help or assistance, go ahead and accept. You’ll appreciate the help from a friend, a family member, or a doula.
  5. Stand Straight: to encourage your low belly muscles to work, and relieve your lower back pain, every once in a while, when standing, soften the backs of your knees slightly and then tilt your tailbone toward the floor slightly, this takes the curve out of your lower back, which is being exaggerated by the baby’s weight pulling you forward.
  6. Lift Properly: Hold whatever you are lifting as close as possible to your body, this means avoiding reaching over to the back seat to grab a bag of groceries or a child! When lifting something up,  maintain a straight spine and hinge at the hips deeply, actually dropping your butt bones down and away from what you are picking up, this brings your upper body close to why you are picking up. Think of the child toy that looks like little dipper bird with the water bulb at the bottom.
  7. Exercise: Make it point to regularly exercise while you’re pregnant. Walking, Swimming, gentle yoga, some weights and cardio are all excellent. Getting adjusted regularly means you can do these things more easily and pain free!
  8. Ask Me: I’m here to help you with any questions you might have, or I can find the right person to work with you from my extensive network of prenatal practitioners.

Bonus! More to Help Maintain a Healthy Pregnancy

These might sound like common knowledge, but it doesn’t hurt to be reminded of them.

Research has found that while pregnant, you should avoid:

  • Smoking and second hand smoke
  • Excessive caffeine from coffee, tea, and sodas
  • Unnecessary exposure to x-rays
  • Unnecessary over-the-counter and prescribed medications- especially Tylenol!
  • Foods with artificial sweeteners and ingredients

With regular exercise, being mindful of how you’re standing, sleeping and moving, and great nutrition your pregnancy doesn’t have to be filled with pain. Chiropractic adjustments while pregnant are safe and natural. During your visit, I will take care to remove any interference that stands in the way of your bod’s own self healing ability. You can make an appointment to see me and learn more about how chiropractic care can help ease back pain while pregnant.


Back Pain Pregnancy


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