Say Goodbye to Pregnancy Back Pain: Effective Solutions That Work

Pregnant and Experiencing Back Pain? Here’s What You Can Do!

If you’re dealing with low back pain, sciatica, buttock tightness, or pelvic pain during pregnancy, you’re not alone! Studies show that around 50% of pregnant women experience these symptoms, often starting around 20 weeks but sometimes even earlier. Understanding the structures and causes behind this pain is helpful, but now let’s focus on what you can do to manage it effectively.

Chiropractic Care

Chiropractors specialize in assessing the biomechanics of the spine, pelvis, and hips, as well as identifying any postural changes or muscle imbalances contributing to your discomfort. By evaluating the strength and functionality of these areas, chiropractors can develop personalized treatment and exercise plans tailored to your needs and stage of pregnancy.

When necessary, your chiropractor may adjust the spine and pelvis using manual techniques or low-force methods such as the activator (“clicker”), pelvic blocks (SOT) or drop piece table adjustments. These approaches can help ensure optimal movement and reduce pain, promoting a more comfortable pregnancy.

Exercise

Gentle cardio activities like walking, cycling, or swimming are generally safe for most pregnant women. Engaging in these exercises for 20-45 minutes, 3-5 times per week, can strengthen muscles, reduce spasms, and maintain mobility. Always consult with your chiropractor, GP, or healthcare provider before starting a new exercise routine during pregnancy.

Pre-Natal Pilates

Pre-natal Pilates focuses on building strength and stability in the pelvic floor, hips, buttocks, back, and abdominal muscles. These exercises are performed in a controlled, slow manner and can be highly beneficial during pregnancy. Again, seek advice from your chiropractor or healthcare provider before beginning.

Stretching

Stretching key muscle groups such as the chest, back, glutes, and hips can help alleviate tightness and spasms contributing to pain. A healthcare provider, particularly a chiropractor, can recommend a stretching routine tailored to your condition and pregnancy stage.

Massage Therapy

Remedial massage or myotherapy can target muscle tightness and spasms. Choose a therapist experienced in treating pregnant women who can safely accommodate your growing belly. Side-lying positions are often used to ensure comfort and optimal blood flow during the massage, but many also have tables/beds and pillows to accommodate you and your growing belly and ensure you’re comfortable.

Support Belts

If your pelvis, sacroiliac joints or lower back is deemed unstable, a sacroiliac joint or lumbar support belt might help. These belts provide stability by supporting the joints and connective tissues of the pelvis and lower back, reducing strain, preventing injury, and alleviating discomfort.

By incorporating these strategies, you can effectively manage pregnancy-related pain and enjoy a more comfortable journey toward motherhood. Always consult a healthcare professional to determine the best approach for your specific needs.