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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Take care of your back at the gym . North London Chiropractor Dylan Paydar offers this advice ..

Last Updated on Wednesday, 22 January 2014 11:20 Written by Dylan Paydar Thursday, 30 January 2014 04:52

While we certainly advocate taking regular exercise it is important to dback pain advice north london chiropractorkeeo so in a safe way. Exercise adds pressure to our joints and muscles. If not done properly it can cause issues to your back and neck.

If you’re heading to the gym to exercise then here is some advice to follow to keep your back safe.

Get ready …

  • Visit your chiropractor who can advise on the approach you should take to a new exercise routine. He should also be able to advise you on signs to look out for to indicate that you may be overdoing it.
  • Make sure you have the right clothing for the type of exercise you are going to be doing. Clothing that is too tight can constrict your movement and can lead to injury. Footwear is especially important.
  • Warm up first. Many injuries and strains occur are a result of not warming up beforehand. (And remember too warm down too!)
  • If in doubt, make sure that there are no medical reasons why you can’t start the exercise your about to undertake. This is especially important if you haven’t taken any regular exercise before. Your chiropractor or GP may be able to advise on this.

Use equipment properly

  • Keep your legs at least a hip’s width apart and always bend your knees when using weights. Remember to avoid bending from the waist as this will increase the stress on your lower back.
  • Keep weights you are working with as close to your body as possible to avoid injury. A weight held at arm’s length can have the effect of being up to 5 times heavier!
  • Avoid over reaching and stooping when using machines as you can stretch your back. Make sure the seat of the machine is positioned correctly to avoid this.

Workout your back

  • Incorporate stretches and exercise specifically designed to strengthen your back. Incorporate a simple programme developed by the British Chiropractic Association (BCA) that is designed specifically to help. Watch the video below.
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North London Chiropractor Dylan Paydar offers these 5 ways to stay healthy this winter

Last Updated on Wednesday, 22 January 2014 11:30 Written by Dylan Paydar Thursday, 23 January 2014 03:55

winter health advice north london chiropractorIf you’ve spotted some signs of spring already you’re not alone. It would seem that so far our winter has been very mild if exceptionally wet and plants and wildlife are acting accordingly, with people spotting daffodils, primroses and snowdrops coming up.

However, this mild spell may not last so here are 5 ways to stay healthy this winter even when the weather turns colder.

1. Get good quality sleep

A good night’s sleep is vital to your health and wellbeing.  Six to nine hours is the recommended time for sleep and many of us are getting much less. In the winter we tend to sleep for longer – so now is a good time to catch up. Make sure your sleeping environment is set up to help you get a good night’s sleep. This includes making sure your mattress is right for you.

2. Drink more milk

A healthy immune system during the winter months is vital and milk and dairy products like cheese and yoghurt provide a great source of protein and vitamins A and B12. The downside is their fat content so use semi-skimmed, or low fat versions

3. Embrace your 5 a day

Include five portions of fruit and vegetables into your daily diet. Have fruit at hand to snack on when you get those sugar cravings. A simple way to get your daily intake is to make soups full of winter vegetables such as carrots, parsnips and swede.

4. Take regular exercise

The benefits of taking regular exercise can’t be stressed enough, from controlling your weight to boosting both your immune system and your energy level. Why not get the whole family involved and find a new activity you can all do. Walking is by far and away one of the simplest and most effective exercises you can take so why not find some new places to go walking?

5. Please can I have more sir?

Oliver Twist had to beg for more porridge! If you haven’t yet embraced a bowl of porridge yourself, start this winter. It is a fantastic way to start your day. It will boost your energy and keep you feeling full for longer. Don’t succumb to adding sugar though, add fruit or some dried fruit instead and make it with water or if you have to use milk make it semi skimmed or skimmed.

Don’t wait for the weather to turn colder to get started on getting healthier, you can start today!

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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 »