Mother Care: Relieving Lower Back Pain During Pregnancy

Pregnancy is a beautiful and transformative journey, but it often brings physical discomforts that can be challenging to manage, with lower back pain being one of the most common issues. In fact, so common that people often think it is normal to have it during pregnancy. At My Chirocare Clinic, we deeply understand and empathise with the unique needs of mothers-to-be. In conjunction with Mother’s day, we hosted a special workshop dedicated to relieving lower back pain during pregnancy on May 18th, 2024. In this blog entry, we’ll update you on the workshop and share valuable tips to help you reduce pregnancy-related back pain through natural healing, ensuring you can navigate this special time with greater ease and comfort.

A happy couple anticipating their newborn
A happy couple anticipating their newborn

Workshop Highlights: Relieving Lower Back Pain for Pregnant Ladies

Our workshop on May 18th was a small and intimate session, aimed to share with expectant mothers how to manage and alleviate lower back pain during pregnancy with care. The event was led by our Doctors of Chiropractic, Michelle and Wei Qi of My Chirocare, our seasoned chiropractors with extensive experience in prenatal care. Participants were introduced to a range of techniques and exercises designed to provide relief and promote overall well-being during pregnancy.(do stay tuned for our VLOG on the workshop highlights next month on IG!)

My Chirocare Chiropractors showing a pregnant candidate the right way to reduce pregnancy related back pain_1
My Chirocare Chiropractors showing a pregnant candidate the right way to reduce pregnancy related back pain_2
My Chirocare Chiropractors showing a pregnant candidate the right way
to reduce pregnancy-related back pain

Tips on Reducing Pregnancy-Related Back Pain

For those who couldn’t attend the workshop, don’t worry! We’ve compiled a list of tips to help manage and reduce lower back pain during pregnancy😊:

  1. Practise Good Posture
    Maintaining proper posture is essential for minimising back pain. Here are some tips:

    Keep your shoulders back, and your spine straight, avoid standing with your belly sagging downwards. Distribute your weight evenly on both feet.

    Choose a chair that supports your back. Use a small pillow behind your lower back for extra support. Keep your feet flat on the floor, make sure your pelvis is higher than the knees. During pregnancy, it is best NOT to sit crossed-legged or leaning on one side.

    Sleep on your side with a pillow between your knees to keep your spine aligned. Consider using a pregnancy pillow for added comfort.
    • In carrying another child
      • Lift with Care
        • Use Your Legs: When picking up your child, bend at your knees and hips, not your waist. Use your leg muscles to lift, keeping your back straight.
        • Hold Close: Hold your child close to your body to reduce strain on your back. Avoid extending your arms out too far, as this increases the load on your lower back.
      • Carrying Your Child
        • Hip Carry: If you need to carry your child on your hip, switch sides frequently to avoid placing too much strain on one side of your body.
        • Front Carry: Using a front baby carrier can help distribute your child’s weight evenly across your shoulders and back. Ensure the carrier is well-fitted and provides adequate support.
  2. Stay Active
    Regular physical activity can help strengthen the muscles that support your back and improve your overall flexibility. Here are some recommended activities:
    • Prenatal Yoga: Gentle yoga poses can help stretch and strengthen the muscles, reducing tension in the lower back.
    • Swimming: The buoyancy of the water supports your weight, reducing strain on your back while providing a full-body workout.
    • Walking: A simple and effective way to stay active. Aim for at least 30 minutes of walking each day.
Pregnant woman sitting on fitness ball
Pregnant woman sitting on fitness ball
  1. Wear Supportive Footwear
    Avoid high heels and opt for comfortable, supportive shoes. Good footwear can help maintain proper alignment and reduce strain on your lower back.
  2. Stay Hydrated and Eat a Balanced Diet
    Staying hydrated and maintaining a balanced diet can help reduce inflammation and support overall health. Include plenty of fruits, vegetables, and lean proteins in your diet.
  3. Prenatal Chiropractic Care
    As your baby is growing and the body’s Relaxin hormone makes your joints and soft tissues more relaxed, it is easier to get tension, restriction and imbalances in the body. Regular visits to a chiropractor can significantly reduce pregnancy-related lower back pain. At My Chirocare, our chiropractors are trained to provide safe and effective care tailored to the unique needs of pregnant women, depending on their individual needs.

    Research shows that 75% of pregnant patients who receive chiropractic care throughout their pregnancy found relief from pregnancy discomfort. It also shows that first time moms will have 25% shorter labour time and while multiparous mom will have 31% shorter labour time.

    For more detailed information on pregnancy care, check out our past blog topics here.

      Empowering Pregnant Mothers

      At My Chirocare Clinic, we are committed to supporting pregnant mothers throughout their journey. Our workshop on May 18th was just one of the many ways we strive to provide valuable resources and care for expectant mothers. By following the tips outlined above and seeking regular chiropractic care, you can significantly reduce lower back pain and enjoy a more comfortable pregnancy.

      Are you struggling with pregnancy-related lower back pain? Don’t wait until it becomes unbearable. Visit My Chirocare Clinic for expert chiropractic care in Singapore and guidance tailored specifically for pregnant mothers. Schedule a consultation with us today and let us help you navigate your pregnancy journey with ease and comfort. Call us now at (+65) 6208 4669 or book an appointment online. Your health and well-being, and that of your baby, are our top priorities, always! 😊

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