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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Getting ready for your summer holidays? Remember to keep your back safe with these tips from North London Chiropractor Dylan Paydar

Last Updated on Thursday, 25 July 2013 11:02 Written by Dylan Paydar Monday, 29 July 2013 10:53

avoid back pain advice from north london chiropractorSummertime often means holidays for many of us. Be it travelling overseas or visiting places in the UK, there’s one thing for sure, packing for the holiday is inevitable.

While we spend time thinking of what to pack, we don’t give too much thought to the implications of having to lift, carry and store our baggage while we are travelling.

It’s unfortunate for many that their holiday can sometimes be a painful memory, often as a result of suffering back injuries and strains when handling their luggage.

If you are getting ready for your holiday then we have put together some tips to help you avoid unnecessary injuries while handling your luggage:

  • Buy the lightest case you can and ensure it has wheels. Always check the weight of the empty case – looks can be deceiving.
  • Pack two lighter cases rather than on heavy one. Distributing the weight across 2 cases will make them easier and safer to carry.
  • Push your case in front of you if it has wheels. Most people pull their cases behind them which in turn cause them to twist their bodies and backs. This in turn can lead to undue strain on your back.
  • Start your journey rested. Many accidents and injuries result from tiredness. Get a good night’s sleep before travelling and keep mindful of your actions.

Follow these tips to stay safe before you head off on holiday and we hope you have a safe and happy time..

If you are experiencing back and neck pain the why not visit at Muswell Hill Chiropractic Clinic in North London. We can assess your problem and give you the advice and treatment that will not only treat your pain, it may well address the cause too.

Call us now on 020 8442 0008 and ask about our Limited Time, Half Price offer.

Dylan Paydar at Muswell Hill Chiropractic Clinic

Committed to improving the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate, Crouch End and Southgate

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Lounging in the sun can result in more than sunburn – avoid back pain this summer with advice from a North London Chiropractor

Last Updated on Thursday, 25 July 2013 10:52 Written by Dylan Paydar Thursday, 25 July 2013 10:48

avoid back pain advice north london chiropractorWith the heatwave continuing in Britain, more and more of us are taking to lounging in the sun. However, this can result in more than sunburn if we don’t take care.

With recent consumer research* finding that 44% of the UK population are suffering back and neck pain, it may be surprising for some that lying down or sitting can trigger symptoms of back pain.

Lying or sitting in one position for an extended period of time can have a negative impact on our posture, often leading to poor posture. As an experienced chiropractor in North London, I know that poor posture can often be a contributory factor to back and neck pain.

Here are some simple tips to avoid back and neck pain while still enjoying the beautiful sunshine and all its benefits:

  • Make sure you move around and change your sitting or lying position at least every 20 – 30 minutes. You want to have a good stretch and shake out all the tension in your muscles.
  • Don’t lie on your stomach with your back and neck in an arched position. This can especially be a problem if you are reading a book on a lounger. Try putting the book on the floor so you can look at it over the edge of the lounger. Or even better listen to an audio book.
  • Make sure to warm up and stretch before taking part in any outdoor games. While they can be lots of fun, they can often result in injury if you’re not prepared.
  • Keep hydrated – drink plenty of water to avoid dehydration.
  • Incorporate the Straighten Up UK programme into your daily routine to improve and maintain a good posture.

You can watch the Straighten Up UK video here – it’s only 3 minutes long.

We hope you enjoy the sunshine and keep your back safe this summer.

If you are experiencing back or neck pain then why not visit us at Muswell Hill Chiropractic Clinic.

Call us now on 020 8442 0008 and ask about our Limited Time, Half Price offer.

Dylan Paydar at Muswell Hill Chiropractic Clinic
Committed to helping the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate and Southgate

*research undertaken on behalf of the British Chiropractic Association

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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 »