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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Avoid DIY Back Problems this Summer. North London Chiropractor Dylan Paydar offers timely tips

Last Updated on Wednesday, 12 June 2013 11:55 Written by Dylan Paydar Wednesday, 12 June 2013 11:29

diy back safety tips from North London ChiropractorAccording to RoSPA  (The Royal Society  for the Prevention of Accidents) it is estimated that 220,000 DIY enthusiasts turn up at hospital each year which is quite a sobering number! Among the main causes of their accidents were lack of knowledge and being over ambitious about what they could achieve.

As a chiropractor in a busy clinic in North London I see a number of patients who are suffering as a result of their DIY endeavours. Many of their problems could have been avoided if they had followed some simple pieces of advice.

If you have some DIY projects to get through then here are some helpful tips to keep you safe.

Treat DIY like normal exercise:

  • Lessen your chance of muscle strain by doing some gentle warm up stretches before getting started.
  • Do some warm down stretches once you have finished to avoid muscle strain.

Minimise your reach when painting:

  • Painting ceilings and high walls require some planning. Think about ways to minimise the amount of time it will take to paint the ceiling and what equipment you can use to make it as easy as possible for you to do the painting.
  • Use a large roller or paint pad with an extended handle. Try as much as possible to hold it at chest height.
  • Over stretching your neck can often result in injuries. Keep your head facing forward and as straight as possible.

Avoid twisting on a ladder:

  • Always face onto the ladder. Move the ladder frequently rather than over reaching from it.
  • Keep your shoulders, hips and knees pointing in the same direction.

Take regular breaks:

  • Take regular breaks every 20-30 minutes.
  • Vary the activities you are doing and avoid staying in the same position for too long.

If you are planning some DIY of your own make sure you stay as safe as possible, follow the tips outlined above and remember – don’t bite off more than you can chew.

If you are suffering from back pain the why not visit us at Muswell Hill Chiropractic Clinic in North London where 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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Texting: Can it really hurt you? Dylan Paydar a Chiropractor serving the North London area offers this self help for those who feel they have neck tension, shoulder tension or even wrist pain and finger pain.

Last Updated on Wednesday, 26 September 2012 10:48 Written by Dylan Paydar Wednesday, 26 September 2012 10:48

texting excersises from north london chiropractor dylan paydarFor many people texting is part of modern society and there’s a growing incidence of muscle strain in thumbs.

This was formerly colloquially  known as a ‘Crackberry’ thumb because users who had sore thumbs were apparently addicted to using their BlackBerry smart phone devices.

However, it stands to reason that protracted texting may do more damage to your body than to just to your thumbs. Carpel tunnel syndrome, neck and shoulder tension together with headaches may result. Here at Muswell Hill Chiropractic Clinic in North London we would like to help you with the following self help advice, but first lets look at how the texting phenomenon has taken off.

Recent research from Ofcom found that the average UK mobile phone user sends 50 texts per week, this has doubled over the last four years.

On top of this they found that another 90 minutes per week is spent accessing social networking sites and e-mail, or using a smart phone to access the internet.

It appears that, for the first time, fewer phone calls are being made on both landlines and on mobile phones.

But there is a potential price to be paid for using this new technology – and it may be your body that picks up the bill. If you are finding that you are having neck or back pain and you haven’t been doing anything strenuous to prompt this, then it could be your mobile or smart phone which is causing it.

Should you be having any of these symptoms, our North London Chiropractor, Dylan Paydar offers these self help exercises for you to try in the first instance.

a)      Shrug your shoulders. Shrug towards the ear and hold for a count of three and then repeat three times. This makes it easier to relax a muscle after you’ve tightened it and as you relax the shoulder muscles you allow blood to flow into the arm

b)      Make a fist. Hold your arm out to the side, make a fist and tense it and the arm. Hold for a count of three and let your arm flop to your side. Repeat three times. Again this exercise will help blood flow and tone your arm muscles

c)       Wrist stretch. Stretch your wrist backwards, count to three, then stretch it forwards, count to three. Repeat three times. This exercise prevents tightening of the wrists and will help the tendons which are strained as you tilt your thumb towards your wrists to text

d)      Finger spread. To help keep your fingers supple and mobile stretch your fingers as far apart as you can, count to three, make a fist and count to three. Repeat three times.

Finally, one of the biggest issues is neck ache caused by looking down at your mobile phone’s screen.  You can help these muscles by retracting your chin to make a ‘double chin’, count to three and then repeat three times.

These are simple exercises which can help with mild cases by themselves and for more severe cases can serve as an adjunct to treatment. If you feel you need treatment and are within the North London suburbs such as Crouch End, Highgate or beyond we will be pleased to help.

You can contact us at Muswell Hill Chiropractic Clinic on 020 8442 0008 or for further information about us and our special offer for new patients visit our website http://chiropractornorthlondon.co.uk/

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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 »