Easy Tips to Avoid Pregnancy Back, Neck and Hip Aches & Pain

Easy Tips to Avoid Pregnancy Back, Neck and Hip Aches & Pain

Pregnancy can be a very wonderful time in a woman’s life.  However, many times the aches and pains caused by common daily activities can make pregnancy much more difficult.  Drs. Quintin and Katie Sleigh are pregnancy chiropractors who find that many pregnant women can avoid some of this by following these guidelines:

 

-Do NOT carry other kids with same arm all the time.  This can greatly affect the alignment in the pelvis causing low back and hip pain for the mom-to-be.  It is much better to hold other children in front of you or alternate which side you hold them on.  Not only does pelvic misalignment lead to discomfort for the pregnant woman, it can also affect the position of the baby in utero.  When the pelvis is not aligned and moving properly, the baby may not be able to get into the vertex position. For help with breech baby position, please see our breech exercise videos and information about the chiropractic Webster Technique.

 

 

 

-Avoid one sided activities like: carrying a heavy purse/bag on the same shoulder, sitting leaning to the side, crossing the same leg over the other when sitting, lifting things up one sided, or cleaning.  This can also lead to pelvic and spinal misalignments.  During pregnancy, relaxin hormone levels rise to allow for stretching and expansion to make space for the developing baby.  This increased joint flexibility and laxity make it easier for misalignments in the spine and pelvis to occur.  This can lead to pregnancy pain and possibly improper positioning of the baby.

 

-Remember to use good posture.  Good posture is vital to the function of the spine.  What Drs. Quintin and Katie Sleigh refer to as ‘Pregnancy Posture’ is one of the most common causes for lower back pain during pregnancy. (For more information, see our blog on pregnancy posture to avoid pain)

 

-Stretch frequently.  Because of the changes in weight and center of gravity during pregnancy, many muscles can pregnancy yogabecome strained.  Drs. Quintin and Katie commonly recommend stretches like the piriformis stretch and the psoas stretch to help relieve some of this tension.

 

-Strengthen your pelvic floor.  Not only will strengthening the pelvic floor and abdominal muscles help with posture, they will also help with labor and delivery. Check out this video on the Pelvis Rock exercise for a great way to strengthen the pelvic floor while stretching the lower back.

 

-Exercise Regularly.  It is important to stay active during pregnancy.  Vigorous exercise should be avoided especially if you did not engage in vigorous exercise prior to pregnancy.  Drs. Quintin and Katie frequently recommend swimming classes and prenatal yoga.

 

-Sleep with a pillow between your knees.  This will help to take pressure off of your hips while sleeping.

 

Arlington Heights IL pregnancy chiropractor adjustment

-Get adjusted by a qualified chiropractor!  Chiropractic care is the safest and most effective way to reduce pregnancy aches and pains and encourage a healthier pregnancy.  Many pregnant women don’t know that there is a safe way for them to relieve common pregnancy aches and pains.  Click for more information about chiropractic for pregnancy. Drs. Quintin and Katie Sleigh of Sleigh Family Chiropractic in Arlington Heights, IL recommend that all women get checked during their pregnancy.  They have helped many pregnant women who report less pain during pregnancy, healthier pregnancy, and shorter labor and delivery.  Call to schedule your evaluation! 847-788-0880