If it’s in the balls of your feet, that means you’ve pitched yourself forward because of your gravitational shift. The chiropractor should have a special table or some other way to accommodate a pregnant woman’s belly. Mayo Clinic, Sciatica , September 2019. You may worry that a chiropractor is going to twist you into a pretzel, but Mickeler says chiropractic care during pregnancy can be extremely gentle. As the hormones are relaxing the ligaments in the joints of your pelvis, you are bound to have physical pain in your back. During pregnancy, the organs get a bit concise because of the excess weight gain. Stretching and exercising can help reduce pain. Making some small changes to the way you sit and stand can have a big impact on preventing and soothing back pain. Pregnancy Back Pain Relief and Prevention Ideas. Staying mobile can really help with back pain as it keeps your muscles from getting too tight, says Cynthia Rebong, a midwife at Midwifery Care North Don River Valley and a yoga and Pilates instructor. If you already have low-back pain, manual osteopathic practitioner Riki Richter, co-owner of Synergy Sports Medicine and Rehabilitation in Toronto, recommends doing squats against a wall, which will give you support at the same time as minimizing that lower back bend. This will create an impact on your back and hence, help to reduce the pain. The maternity belt helps in supporting the ligaments, muscles and should be worn often to avoid back pain. If you have pelvic girdle pain around your middle lower back and hips, a maternity belt may relieve your pain. The shift in the pelvis causes women to tuck their tailbone under which further intensifies the muscles. Stretching and exercising can help reduce pain. This can lead to a common form of back pain known as pelvic girdle pain (PGP), which spans from the middle lower back area all the way around to your hips and pubic bone, says Sarah Mickeler, chiropractor and founder of West End Mamas, a clinic in Toronto that specializes in pre- and postnatal care. Here’s the good news- the body will naturally go back to normal shortly after childbirth. It is always good to treat yourself to a good massage. These strategies might also help prevent or reduce the severity of back pain during pregnancy… Get a regular massage to help reduce the pain and feel easy. Also Read:  Here's how to put your baby to sleep in 5 easy ways, Copyright © 2020 PINKVILLA Terms of Use | Contact Us | Advertise | About Us. How to reduce back pain. Richter explains that this directed deep breathing is also important because super-slow silent inhales through the nose will help get the breath into your side ribcage and lower and middle back, helping to release tightness in those muscles. If swimming lengths feels too much, try some stretches in the water or … Getting pregnancy back pain relief is one of the services we offer our patients. This can lead to your rib cage not moving as well as it should, which can contribute to back pain, she says. A massage therapist can offer relief for back pain, though they might not be focused on your back itself. Getting a massage can mean different things -- a blissful luxury, an acute stress management technique, an injury recovery strategy, or, in the case of pregnancy-related backaches, a … By Alex Mlynek Mickeler explains that if one part of your deep core isn’t working well, it can mean that other parts of your body will have to compensate, which may lead to pain. Gas can cause excruciating abdominal pain. using a warm compress to relax tight muscles or reduce inflammation. Aches and pains are pretty much par for the course during pregnancy (we’re sorry to say), and one of the most common pregnancy discomforts is lower back pain, especially as pregnancy progresses. The glutes often contribute to back pain because the shift in the pelvis causes women to tuck their tailbones under, which tightens those muscles. .related-article-block{display:inline-block;width:300px;padding:0.5rem;margin-left:0.5rem;float:right;border:1px solid #ccc}@media (max-width: 525px){.related-article-block{float:none;display:block;width:280px;margin:0 auto 2rem}} Can a maternity belt solve your pregnancy pains? Using proper breathing techniques can help keep your rib cage moving properly. Because of this, it’s best to have a practitioner guide you on how to use one. 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