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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Suffering neck pain when you wake up every morning? North London Chiropractor Dylan Paydar shares some advice

Last Updated on Monday, 18 June 2012 07:52 Written by Dylan Paydar Friday, 11 May 2012 09:52

avoid neck pain by north london chiropractorHere at the Muswell Hill Chiropractic Clinic, North London, we are seeing increasing numbers of patients complaining of neck pain in the morning.

This could be due to a number of factors, for example your mattress may need replacing or a change of pillow may work for you.

By simply changing to a specific cervical pillow you may resolve the problem because most people sleep with a pillow that is too soft and doesn’t offer the correct neck support. This lack of support means the neck muscles have to work all night in supporting the spine when they should be relaxing.

The size and type of pillow that is best for you depends on your build and your sleeping position. Generally the best way to sleep is on your side or on your back.

Sleeping on your side – a larger pillow or two smaller pillows should be used to fill the gap between the tip of the shoulder and the neck. Also a larger standard foam or memory foam pillow contoured to the shape of head and neck may be a good idea.

Sleeping on your back – a smaller regular or contoured (cervical) standard or memory foam pillow is advisable.

We tell everyone not to sleep on their fronts! That’s because sleeping on your stomach requires you to keep your head turned to the side in order to breathe. This can cause muscle strain all night!

If your problem is longstanding or is getting worse, there’s a good chance that you may need to attend a chiropractic clinic such as ours for treatment.

Be reassured that many people also suffer from this too – they feel fine when they go to bed at night but wake up in pain. We can help alleviate the pain and as part of our holistic approach to treatment, offer advice on what type of pillow to use too.

Experienced chiropractors can help restore the neck and spine to function as best it can. This may be done through spinal adjustments which help restore mobility.

When it comes to helpful advice on such matters chiropractors can often help. If you are in North London in areas in and around Muswell Hill, such as Highgate, Archway, Stroud Green, Finchley, Crouch End, Wood Green, Southgate, Tottenham or beyond, feel free to contact Muswell Hill Chiropractic Clinic and we can advise you on your morning neck pain – or other muscle or joint pains you may have!

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 »