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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Bank Holiday Getaway travelling – Advice from a leading North London Chiropractor to keep your back safe

Last Updated on Monday, 24 November 2014 05:37 Written by Dylan Paydar Thursday, 21 August 2014 09:28

Chiropractor North LondonBank holiday weekend is close and it’s a big one!  The August bank holiday weekend is one where all the kids have been off school for weeks and hopefully the weather is great.  Many people decide to go and visit family hundreds of miles across the country, a lot of people decide to go camping or to the seaside.  Whatever it is you are doing this weekend you are likely to be travelling.

As part of my duties as a busy North London Chiropractor I often advise my patients on how to keep their back safe whilst travelling and particularly driving long distances.

How to keep your back safe

Keeping your back safe whilst driving does not only involve posture,  you can do a few things to keep your back in good condition:

Avoid stiffness – You are likely to be stuck in your car for long periods of time this bank holiday weekend, this can mean being in the same position for long periods of time.  You should avoid this by doing shoulder shrugs, buttock clenches and foot circles.  Keeping loose and moving is important to avoiding back pain.

If your seat does not have a lumbar support, you should use a cushion or rolled up sweater to maintain the curve in your lower back.

Take a break – Of course you have to balance the journey time against taking breaks but definitely do not avoid a break.  You should be getting up for a walk every 40 minutes or so but obviously this can be unreasonable on a long journey.  Instead when you do stop for a petrol or food break,  please ensure you go for a brief and brisk walk and make sure you stretch out.  Your body will need it.

Avoid sleeping awkwardly – If you plan on having a nap on your journey (only if you are not driving of course!) then make sure you position yourself well.  What I mean by this is not resting your head against the window and twisting your back.  Invest in a good travel pillow and stay sat upright.

Compensate for your prolonged lack of movement –  When you arrive at your destination be sure to take a good walk and stretch out.  A brisk 20 minute walk will do wonders to avoiding back pain.

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 you 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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Keeping your back safe at Christmas parties – timely advice from North London Chiropractor Dylan Paydar

Last Updated on Tuesday, 26 November 2013 01:32 Written by Dylan Paydar Monday, 2 December 2013 01:24

avoid back pain advice from north london chiropractorThe Christmas party season is getting into swing and while they’re a time for socialising and having fun they can sometimes take their toll on our bodies, especially for ladies wearing heals!

Remembering to maintain a good posture may be not be high on your list of things to do at a Christmas party, however it will really help you avoid suffering back pain after the party is over. A good posture has some added benefits too, such as making you appear taller and slimmer!

When adopting a good posture, visualise a plumb line hanging straight through your ear, shoulder, hip, knee and ankle. Try and stand in a relaxed way but gently contracting your abdominal muscles at the same time.

For ladies, there is the added challenge for many of wearing high heels. We highly recommend that you spare your feet and spine and save the heels for party time only and resort to your ’flatties’ the rest of the time!

Here are some top tips that you want to follow if you are out and about:

  • Tense your pelvic floor muscles
  • Keep your head upright and don’t stick your chest out
  • Put your shoulders back and chest in
  • Spread weight evenly over the whole shoe when walking
  • Don’t walk too fast, be elegant

And remember, when it’s time to walk home have a pair of ballet pumps in your bag and get them on!

If you are suffering back pain or neck pain then why not make an appointment with us and find out how we may help you.

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

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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 »