Back Pain During Pregnancy – Some ideas on managing it.

Last Updated on Friday, 21 April 2017 06:25 Written by Dylan Paydar Friday, 21 April 2017 06:11

It is not surprising that during pregnancy back pain can come on, given the facts that you gain more weight, your centre of gravity is lowered and your ligaments are starting to relax to prepare your body for labour.

pregnant-womanThe first “port of call” would be gentle exercises  to strengthen the core abdominal muscles which can help to take some of the strain off your back and prevent acute localised pain in your lower back. Exercise sheets may be available in the antenatal clinic you are attending.

If you are unfamiliar with core stability exercises, yoga or Palates, find the discipline of home exercise difficult, or would prefer supervised exercise classes with other pregnant women then a local antenatal exercise class might be the way to go. If this seems like too much try an aquanatal class, (water aerobics for mums to be).

For some women however, the pain is too intense to attend an exercise class or even to do home exercises. Typically women find the back pain most intense when they’ve been in the same position for a long time as the muscles start to become stiff. To self manage this, make sure to change your position regularly and use the appropriate support, such as a cushion when sitting. Regular walking can help too.

In cases where the pain is quite intense and intrusive it may be worth consulting with a chiropractor or other healthcare professional to see if a trial of treatment can help to alleviate the symptoms.

Whether your pain is mild, or severe, observing good back care rules to minimise stress on your back becomes even more important now, than before you became pregnant.

So let’s remind ourselves of these rules for looking after our backs. Firstly, posture can be key to managing lower back pain. When you’re moving around make sure to bend from the knees and keep your back straight. Don’t forget to move your feet when turning as this can help prevent excess twisting on the spine. If you sleep on your side use a pillow between your knees and if you sleep on your back try putting a pillow or two under your knees to help relax your spine whilst you are sleeping.

As well as the above remember to stand up straight and tall, hold your chest high, keep your shoulders and back relaxed and use a comfortably wide stance to keep your upper body fully supported.

In conclusion… Although back pain is common during pregnancy, it is important to make sure you’re getting the right exercise. Where pain prevents this, speaking to your GP or midwife (at the antenatal class) can be very fruitful. They might recommend you need some hands on therapy such as chiropractic  to help.

 

Edited by Dylan Paydar, Muswell Hill Chiropractic Clinic, London. N10 1ER

 

 

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More tech time than sleep time can damage your health – Tips from a North London Chiropractor to keep your back safe

Last Updated on Monday, 24 November 2014 05:50 Written by Dylan Paydar Tuesday, 26 August 2014 09:30

Chiropractor North LondonNew technology is amazing.  It has really enhanced our lives and changed it for the better.  We can do our work, research, banking, shopping, watch films and connect with people all across the world in an instant.  It  is  remarkable what technology is capable of.

However this does come at a price and a new report claims the average adult in the UK spends more time on their technology devices than they do sleeping.  As a leading North London Chiropractor I feel it is my duty to offer advice to my patients and readers on how to keep their  back and neck  safe whilst on their technology devises.

More tech time than sleep time:

The average UK adult is said to spend 8.5  hours a day on media and communication activity according to a report by Ofcom.  That means we spend more than half of our waking day using technology.

As we continue to develop technology and it grows to be more and more useful it seems that we are pushing sleep aside to make room for it.

What this means for your health:

Pushing sleep aside for technology cannot be a good thing;  we shouldn’t forget the value of sleep.  Not only can it affect our ability to perform in work and personal life but a lack of sleep can cause long term problems and stress.

From my point of view as a leading North London chiropractor,  all this tech time can also be damaging on your neck and  back.  Poor posture whilst slouched over a computer, on your phone or tablet or even in bed can damage your neck and  back and cause you a great amount of pain and discomfort.

What you can do about it:

As a busy North London Chiropractor,  I would like to offer advice to my patients on how to avoid neck and back pain and the other associated problems caused by all this tech time:

Avoid using technology too much – some people enforce this by setting strict rules like no phones, TV and computers in the bedroom etc.

If you use your lap top for long periods it is much better to use an external screen as this will help to avoid neck tension.  Also, always put your lap top on a table and not on your lap – again to avoid excessive neck tension.

Avoid poor posture  –   Stop hunching over your phone or tablet, always try and sit with a straight back  and if you are doing a lot of typing, use  your computer rather than your smart phone as this will involve less slouching.  It’s also a good idea to make sure you get up and move around every 40 minutes or so.

If you have any injuries or other concerns please get in touch with us as we offer a lot of help and advice to get your neck and  back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

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Paracetamol and back pain – Advice from North London Chiropractor

Last Updated on Monday, 24 November 2014 06:24 Written by Dylan Paydar Thursday, 14 August 2014 03:06

North London ChiropractorAll across North London and the country there will be plenty of people suffering from back pain.  It isn’t a very nice thing to deal with;  it can hurt a lot, make you lethargic and in particularly bad cases can leave you all but debilitated. Many of us suffering with back pain will turn to a painkiller to help us out but does paracetamol actually do anything?  As a busy North London Chiropractor one of the most common injuries my clients come in with is back pain.  This leaves me well-placed to offer you advice on back pain and how to treat it.

Types of back pain

Back pain comes in all different shapes and sizes and the key to getting your treatment right is finding out which type of back pain you are suffering with.  There are a few different types of back pain:

Mechanical – This is what the majority of people that suffer with back pain have.  It means that there are no serious underlying issues and conditions and no trapped nerves.  It is not always clear what causes mechanical back pain but it can often be because of poor posture and sitting in an uncomfortable position.

Wear and tear – Quite simply as we get older our body gets older and wear and tear may contribute to back pain. The shock absorbing pads or discs on your spine can narrow with age and cause stiffness and pain.

Trapped nerves – Potentially the most serious type of back pain is that of trapped nerves, but essentially this can also happen because of wear and tear or mechanical problems.

 Paracetamol and coping with back pain

As a leading North London chiropractor I get asked by patients if painkillers will help or which painkillers can I recommend.  Many of us will take paracetamol to cope with back pain,  some of you will think this helps but research carried out in Australia with 1650 sufferers of back pain begs to differ.  The research looked at sufferers taking regular doses of the common painkiller and sufferers using a ‘placebo’ and saw no difference in the recovery time of the back pain sufferers.

This isn’t to say that medical advice should change on the basis of one study or that other painkillers won’t help but that paracetamol may not be as effective as you think.

Treating back pain

By taking painkillers you are actually hiding the problem.  The best way to treat back pain is to visit a chiropractor.  We are highly trained professionals that are governed by national regulations and we are experts in the field.  As a north London Chiropractor I will  assess a patient to discover the true extent of any back pain before deciding upon a course of treatment. This will usually involve manual sessions but can come in the form of acupuncture,  life-style advice stretching exercises or general rehabilitation.

If you feel like you need any further advice or a one-to-one session to avoid any back pains,  then please  contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

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Muswell Hill Chiropractic Clinic is centrally located in North London between East Finchley, North Finchley, Southgate, Bounds Green, Wood Green, Crouch End and Highgate

Muswell Hill Chiropractic Clinic is centrally located in North London between East Finchley, North Finchley, Southgate, Bounds Green, Wood Green, Crouch End and Highgate. Read more »