Top tips for caring for your spine during pregnancy
- Don’t try to sit straight up from a lying position using your abdominal muscles. Instead, bend your knees, turn onto your side and push yourself up with your arm.
- Remember to unlock your knees when standing.
- Refrain from wearing high-heels.
- Avoid standing with your hands on your hips and pushing your tummy forward.
- Let others lift heavy items for you.
- Avoid twisting your spine on top of your pelvis; instead try moving your whole body with your feet first. For example, when getting out of the car, turn your whole body towards the open door as you place your feet on the ground.
- If you have other young children PLEASE avoid carrying them whenever possible. Have them walk (it is good for you to slow down the haste anyway), and sit and cuddle them as much as you can. Many pregnant women injure their abdominal muscles, pelvic floor or their pelvis by carrying other children.
- Avoid remaining in one position for too long. If you need to stand for an extended period, place one foot on a small box or an equivalent to reduce the load on your back. Swap legs.
- Keep your pelvic floor strong.
- Perform regular moderate exercise
- Breathe deeply into your lower abdomen, especially when stressed.
- Every day, gently stretch your body..
- Once a week or as often as you can, schedule a massage.
- Sleep with a pillow between your knees and place another pillow at your breast level
to snuggle, so that you do not roll your upper body forward.
- Have your spine regularly checked by a chiropractor.
Dr Jennifer Barham-Floreani
Read about Chiropractic through Pregnancy