Hip, pelvic and back pain are very common during pregnancy and often continue after delivery. Moms-to-be think it’s normal to feel pain while pregnant, but this is not true! Check out these tips so you can make the adjustments to protect your hips and back.
1. Use good lifting technique: never bend forward to pick anything up with your legs straight, avoid extreme reaching and avoid twisting your back.
2. For standing activities such as cooking, changing diapers, or even brushing your teeth; keep a small foot stool nearby and place one foot up on it, changing every 10-15 minutes. If you are standing in front of a cabinet, open the door and rest one foot inside of it!
3. Avoid prolonged positions: Take a break from sitting or standing every 15-30 minutes
4. Sleep on your side with a pillow between your knees. If you are pregnant, lay on your left side.
5. Avoid activities that may strain the hips and back, such as crossing your legs, standing with all of your weight on one leg, climbing stairs too often, maintaining any unbalanced position (like carrying your child on one hip).
6. Get in and out of the car by sitting into the car first, then turning to face the front. Never reach across your car for bags or other items on the other side.
7. Get in and out of bed by rolling onto your side first, then raise yourself up. Never sit straight up from lying straight on your back.
8. Avoid holding your breath. When lifting, tighten your core and pelvic muscles to prevent increased strain on your back and pelvic floor. This is called a “pelvic brace”.
Following these tips can help reduce your pain and prevent further injury during pregnancy. It is also important to continue your new movement patterns into postpartum to prevent continued or returned pain. If you have any questions or if you continue to experience pain, contact us at Huntley Physical Therapy by calling (847)582-0050 or click below to schedule an appointment.
11/23/2021 04:55:09 pm
I didn't know that you shouldn't hold your breath when getting up. I need to get a physical therapist to help with my broken leg. I was in a skiing accident and have to do some exercises.
9/27/2022 01:02:44 am
TI really liked your content related to Pain Management.
This Blog Is Very Helpful And Informative For This Particular Topic. I Appreciate Your Effort That Has Been Taken To Write This Blog For Us. multiple sclerosis and physical therapy, ms rehabilitation center, physical therapy for ms near me, multiple sclerosis rehab centers, multiple sclerosis contraindications physical therapy, multiple sclerosis rehab, rehab for ms patients, physical therapy multiple sclerosis treatment, physical therapy for multiple sclerosis patients. <a href="https://curerehab.in/Multiple-Sclerosis-Rehabilitation"> physiotherapy in hyderabad </a>
11/2/2022 12:28:44 am
This article is very informative for pregnant ladies. They have to aware of that which kinds of activities they can't do during the pregnancy and keep in mind your tips which is you suggest in your blog and that is 8 Tips To Prevent Hip And Back Pain During Pregnancy. This is one of the helpful for them.
12/4/2022 02:15:49 am
Great bloog post
1/23/2023 11:18:24 am
It's great that you discussed that activities that may strain the hips and back must be avoided. My friend wants to relieve her back pain. I think it's best to seek help from a chiropractor that provides back pain treatment.
2/21/2023 10:04:12 pm
Pregnancy is a special time for every expectant mother. There are many things to consider and many changes to go through. One of the challenges that pregnant women face is back pain and hip pain. By following the tips in this blog post, you can help prevent these pains during pregnancy.
Leave a Reply.
Emily Craigen is the owner of Huntley Physical Therapy. She is a Doctor of Physical Therapy and is excited to bring health and wellness to the Huntley community!