Do you have back pain during pregnancy? If so, do not panic as this is very common.

As you gain weight your centre of gravity changes and you are pulled forwards, to counterbalance this you will then lean backward. This puts a lot of strain on the muscles and joints of the back. Additionally, the hormonal changes that occur during pregnancy lead to softening of the ligaments in the pelvis. Both factors combine and can cause pain and discomfort.

Here are a few ideas you can put into practice that may help

  • Posture

  • Footwear

  • Sleep

  • Exercise

  • Physiotherapy

Posture

When standing, try not to bend forward. Stand as tall and upright as you can, with your shoulders back and relaxed. If you do have to stand for long periods, try placing your foot on a stool to relieve the pressure on your back.

When sitting choose an upright, backed chair. Placing a rolled-up towel in the hollow of your back can also help.

Footwear

Wear shoes with good arch support. High heels and flat shoes should be avoided.

Sleep

Try sleeping on your side with a pillow between your knees. A supporting pillow behind your back may be beneficial too.

Exercise

A daily walk or swim can help keep your back strong and healthy.

Physiotherapy

Here at Bodytone Physiotherapy we have both female and male therapists who can help with your pain and provide expert advice.

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Saturday 9:00am – 1:00pm
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