By Dr Danica Newbold, B.HSci (Chiro), M.ClinChiro, Ad.Dip Myo. Certified Cox® Technic Chiropractor and Myotherapist.
Pregnancy-Related Back Pain is a common condition frequently experienced by expectant mothers. This condition can be uncomfortable and painful – The changes taking place in the mother’s body at this time are considerable, it’s no wonder there can be pain associated with, weight gain, center of gravity changes and increased hormones that relax the ligaments around the lower back and pelvis; there is a lot going on! Rest assured, help is at hand, treatment options are available to help pregnant women through this time and beyond in the post-partum phase.
Common signs and symptoms of Pregnancy-Related Back Pain:
- Low Back Pain (LBP) present from the 1st Trimester.
- Hip or thigh pain which may cause difficulty when walking as the pregnancy advances.
- Increased pain when standing, sitting, coughing/sneezing, walking or during bowel movements.
- Sharp or stabbing pain in or around the pelvic girdle.
- Aching pain at night.
Typically, pregnancy will increase a mother’s weight by approx. 12kgs – 3 kgs for the baby, 3 kgs placenta weight and 6 kgs for the mother.
5 tips to improve Pregnancy-Related Back Pain:
1. Practice Good Posture:
As women and babies grow during pregnancy, the center of gravity changes shifting forward, which may cause women to feel off balance. To counter this, women often lean backwards and this can cause excessive load and straining of the sensitive muscle and joints of the lower back and pelvis. Try this instead: Think tall by standing up straight and lifting through the chest (ensure the shoulders are down and relaxed) and open the legs a little wider for a stronger and wider base of support. Try not to stand for too long as well. Good posture is also important when sitting. Choose a chair that supports your back, or place a small pillow behind your lower back. Lastly, sleep on your side, not your back! Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.
2. The right accessories:
Wear low-heeled (not flat) shoes with good arch support. Avoid high heeled shoes as this can increase that forward gravity shift making balance difficult. Maternity support belts may also be useful. According to the American College of Obstetrics and Gynecology, wearing a support belt during the later stage of pregnancy may help make certain activities like walking or running more comfortable for expectant mothers. It may also provide greater support and avoid injury during exercise and improve balance and prevent falls (1).
3. Lift properly:
When lifting a small objects i.e. other children, clothes, toys etc., squat down and lift with your legs. Do not bend at the waist or lift with your back. It is also important to know your limits. Ask for help if you need it!
4. Get Active:
Physical activity during pregnancy is recommended (2). It can ensure the muscles and support structures of the spine and pelvis stay strong and may also relieve pregnancy-related back pain. Speak to your Chiropractor about what exercises are appropriate during pregnancy. Exercises such as walking, water-based exercises, stretching/ yoga and pre-natal Pilates are all appropriate and safe to do.
5. Consider Conservative Management:
The Cox® Certified Chiropractors at Malvern Chiropractic Clinic and Melbourne Spine Clinic have successfully treated patients experiencing low back and pelvic pain throughout pregnancy. Pregnant patients are treated with modified Cox® Flexion-Distraction therapy with the patient positioned side-lying on the treatment tables. This style of treatment can be used from the beginning of the 2nd trimester all the way to term. Modified Cox® Technic is gentle, safe, and effective for all expectant mothers, gently relieving the pressure on the spine and pelvis, which is caused by the mechanical strain of the pregnancy (3).
Our Cox® Certified Chiropractors can help support expectant mothers through their pre- and post-partum journeys. After relieving the strain on the spine and pelvis our Chiropractors can also prescribe simple, safe and non-strenuous exercises to help support and stabilise these regions and prevent further stress, strain, and pain for their patients. Dr Joel Dixon has worked in birthing centers with Obstetricians and Midwives for many years. His eldest son is also a Senior Obstetrics Registrar.
If you or someone you know who is expecting and suffering with pain and discomfort, come see the Chiropractors at Malvern Chiropractic Clinic and Melbourne Spine Clinic for safe, gentle, and effective treatment.
REFERENCES:pre
- B. Cakmak, A. Inanir, M.C. Nacar, B. Filiz. The effect of maternity support belts on postural balance in pregnancy. PM R. 2014 Jul;6(7): 624-8.doi: 10.1016/j.pmrj.2013.12.012. Epub 2014 Jan 8.
- American College of Obstetricians and Gynecologists. (2020). ACOG Committee Opinion. Washington, DC: American College of Obstetricians and Gynecologists. Retrieved from https://www.acog.org/-/media/project/acog/acogorg/clinical/files/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period.pdf
- https://www.coxtechnic.com/doctors/pregnancy-related-back-pain-relief