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5 expert tips to ease pregnancy back pain

5 expert tips to ease pregnancy back pain

Here are some simple tips to help prevent back pain during pregnancy

Back pain is one of the most common pregnancy ailments as it can affect up to 75% of women who are expecting.

The pain can be caused by a range of factors including extra weight that you are carrying, posture changes as your centre of gravity shifts, hormone changes which allow your ligaments and joints to relax and loosen and muscle separation as the uterus expands.

Prevention is better than cure, so here are some simple things that you can do to help prevent back pain.

1. Look after yourself


Yes it’s a no-brainer, but looking after your general health is the oldest and simplest trick in the book. Maintaining a healthy weight and lifestyle for your condition is important for both you and your baby. Although weight gain is a normal part of pregnancy, excess weight and body fat puts unnecessary pressure on the back and increases the risk of injury. There are many exercises that can help prevent back pain and are safe during pregnancy including swimming, walking, Pilates, but please always check with your GP.

2. No twisting


Try to avoid twisting suddenly from your waist or lifting anything heavy during your pregnancy. Sudden movements combined with carrying extra weight due to your pregnancy can lead to a back injury.

3. Be careful how you lift


As cliché as it is, one of the quickest ways to injure your back is by lifting too much weight in front of your body. Be mindful about the weight that you are lifting and try to keep the weight as close to your centre of gravity as you can, rather than reaching out.

4. Quit smoking


In addition to the wider known health implications, smoking can increase the risk of degeneration in the disc and increase the risk that you will herniate the disc again if you have a disc herniation.

5. Don’t ignore back pain


It’s easy to shrug mild back pain off. But as Osteopath’s, we strongly recommend you consult your GP, Midwife or Osteopath if you are in pain during your pregnancy.


If the pain becomes worse or you notice sudden changes, please seek medical advice straight away.


For more information about the range of services we offer for pregnant women, please contact us directly.