Joanna Helcke Video

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Back pain in pregnancy

Spotlight on:

Why pregnancy back pain

Posture and back pain

Relaxin and back pain

Managing back pain

 

It is well known that one of the most effective ways of managing back pain in pregnancy is through specialist pregnancy exercise, and pregnancy Pilates in particular. My online week-by-week pregnancy Pilates programme is designed to keep you strong and ache-free.

Try it for FREE and feel the difference!

 

Why back pain in pregnancy?


Back pain in pregnancy is one of the most common complaints with well over half of women experiencing this problem. If you have had back trouble in the past, there is a stronger likelihood that you will get a reoccurrence of back pain in pregnancy. For those of you who have never previously had any trouble but are now being plagued by back pain then the two main reasons for the onset of this problem are:
 

  • the shift in your centre of gravity caused by having a growing bump
     
  • higher-than-usual levels of the hormone relaxin present in your body. This causes laxity in the joints, leading to increased joint pain, especially in the pelvic and lower back areas.

Couple these factors with a sedentary desk job and other life-style habits, such as wearing high heels or carrying a heavy shoulder bag, and you are even more likely to experience lower back pain in pregnancy, along with tension across the mid back and the neck and shoulders. Minimise these aches and pains by claiming your FREE copy of my Pain-Free Back Guide.

 

Download the guide from the top right hand corner

 

Posture and back pain in pregnancy


Back pain in pregnancy As already mentioned, one of the key underlying causes of back pain in pregnancy is the shift in gravity that your body experiences as your baby and bump grow. When there is correct postural alignment, the spine has four natural curves and these curves not only balance each other out, but they also act as a form of shock absorber within your body – a bit like a spring. With the growing weight of your bump, you will find that your pelvis tips forwards, causing your lower back to arch and your bottom to stick out a little. If you take a look at the photograph to the left, you will see what I mean.

 

 

 

In terms of back pain in pregnancy, what this change in posture does is place pressure in the region of the lower back. Your spine becomes compacted in that area and the surrounding muscles get tight and uncomfortable. Pelvic tilts are the perfect antidote to this problem, and I would strongly encourage you to sneak in a few pelvic tilts whenever you feel tension building in your lower back. The photos below show you all fours pelvic tilts, but they will be equally beneficial on a chair, on all fours, on a birthing ball or even standing. All will alleviate lower back pain in pregnancy, especially at the end of a busy day at work.

 

 

Pregnancy workout for back pain Pregnancy Pilates exercises for back pain
Start position End position

 

For a tailored exercise programme designed specifically to keep back pain in pregnancy at bay try my pregnancy week by week online membership.

Try it for FREE and feel the difference!

 

Pregnancy exercise for back pain


Relaxin and back pain in pregnancy


Relaxin is a hormone which does exactly what it says on the box: it relaxes the ligaments in your body so as to facilitate childbirth. Whilst this is incredibly useful on the Big Day, it has its drawbacks during pregnancy. Namely, it leads to a degree of laxity and instability in the joints and this, in turn, frequently causes a flare up in aches and pains, not only in the back and pelvis but also in knee, shoulder and other joints.

 

So the question is what to do about it? The first good thing is that you are now aware of this potential problem and this will allow you to be more careful in terms of the movements that you perform during pregnancy. You are far more likely to “do your back in” and experience back pain in pregnancy and so I would like you to try and always think about how you lift things (using your legs not your back), how you carry your shopping (evenly distributed between both hands), what kind of footwear you choose (low heeled but supportive) and how you sit (with tall posture). This will already – to a certain degree – “relaxin proof” your back and body. For a whole range of top tips on managing and preventing back pain in pregnancy, my FREE Pain-Free Back Guide is indispensable, so do get hold of your copy from the top right hand corner of this page.

 

Download the guide from the top right hand corner

 

Posture and back pain in pregnancy
Sitting with perfect posture

How do I manage back pain in pregnancy?


In terms of how to prevent, manage and reduce back pain in pregnancy, I cannot emphasize enough the importance of making small adjustments to your daily life, adjustments which can potentially make an enormous difference. With 10 top tips for managing and preventing pregnancy back pain, my FREE Pain-Free Back Guide is an absolute must-have, so do grab your own copy from the top right hand corner of this page.

 

For a tailored exercise programme designed specifically to keep back pain in pregnancy at bay try my pregnancy week by week online membership.

Try it for FREE and feel the difference!

 

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Pain-free back
Here's my FREE must-have guide to keeping your back pain-free during pregnancy. Try it and you'll see.


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