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Our Best Tips for Minimising Pregnancy Back Pain

Is your back or pelvis starting to bother you? Maybe it’s starting to affect your sleep?

Your baby is continually growing and there are lots of changes to your back and pelvis too in the process. Sometimes those changes can go almost unnoticed, but to most of us they don’t. Studies indicate that between half and three quarters of all pregnant women suffer from back pain at some point during their pregnancy.

The production of different hormones, including the hormone relaxin, help prepare your body for childbirth through having a “loosening effect” on your ligaments and soft tissues. This is absolutely necessary for your body to be able to accommodate a growing baby, and ultimately give birth, but it also carries with it some “disadvantages”. This hormone is making your joints more vulnerable to certain forces in a sense, leaving you a little more prone to injury and especially pain. Pregnancy back pain can typically be felt where “the pelvis meets the spine”, at the sacroiliac joints on one or both sides, and/-or in the pubic symphysis area in the front of the pelvis. Discomfort and pain in these areas is usually due to both mechanical and hormonal factors.

One of the biggest impacts pregnancy back- and pelvis pain has is that it typically disturbs your sleeping habits. It’s like you’re trying really hard to retain your regular sleeping posture, but your back or pelvis just won’t have it, right? You should be aware that lack of proper sleep over time increases the production of stress hormones in your body, so working on better sleep is something you should really prioritize.

There are things you can try to minimize your pregnancy back pain and secure a better night’s sleep.

Here are 5 tips that may help you:

1. Many find pain relief and comfort in getting their pelvis and lower back function improved through chiropractic adjustments.

2. Exercise routines for the whole body, with special focus on your deep core. Your core consists of your pelvic floor, diaphragm, transverse abdomini and your lower back.

3. Eat a nutritious diet; preferably food that has seen the sun! Balancing good fats, proteins and correct carbohydrates and eating a variety of vegetables and fruits usually ensures good nutrition.

4. For improved chances of a good nights sleep treat yourself to a good quality, functional pregnancy pillow. A great pillow should be adjustable and provide support in all the places you need; around your belly, lower back, pelvis, knees and ankles.

5. Wearing a pelvic support belt during the most active parts of your day.

By Dr. Ann Kristin S. Homdrum

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