Pregnancy Back Pain

Physical Therapy Tips For Pregnant Women

  1. Wear shoes with good arch supports. All your ligaments are stretching out including the ones on the bottom of your feet.
  2. Pace yourself and keep hydrated! Your body temp raises quickly during exercise now that you are carrying extra cargo.
  3. Watch your posture, especially while sitting for long periods of time. Sit as tall as you can, on your 'sitz bones' instead of your tailbone.
  4. Breathe! Another reason to watch your posture is to allow enough room for your lungs to expand. Your baby has already taken up real estate in your belly pushing your diaphragm into the ribs.
  5. Do your kegals! The pelvic floor muscles cradle your growing uterus and provide support for the bladder and bowel. If they get weak, you leak!
  6. Move! Now is not a time to take up a new sport, but you can usually continue with familiar activities with modifications. Avoid high impact sports and anything that is going to put you at risk for falling on your belly. Rule of thumb: If it hurts, modify it or don't do it.
  7. Strengthen your inner abdominal muscle, the Transverse Abdominus, by pulling your belly button up and in while sitting or standing tall. This will help prevent back pain and help you get your flat stomach back.
  8. Consider asking your OB for a prescription to physical therapy if you are having back, pelvic, hip or other pain that is affecting your daily life. We can help!