Minimize pregnancy-related back-pain

When pregnant, it’s normal to gain more than 30 pounds. This extra weight places considerable stress on your back, feet, ankles and knees.
As your baby grows, your core abdominal muscles become stretched and may not be able to stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called ‘relaxin’ increase by ten times. Relaxin loosens your joints to allow your pelvis to accommodate your enlarging uterus. These loose joints force the muscles in your back and pelvis to work overtime to keep you upright and balanced. This extra stress may lead
to back pain.

Try these tips to help minimize your risk of back pain:
Exercise can go a long way to increase muscle support for your aching back.  Low impact cardiovascular activities, such as swimming, walking or stationary cycling can help relieve
pain and maintain fitness. Remember to consult your physician or a health care professional before starting a new exercise regimen.

Sleep Position:
Sleep on your left side to reduce the pressure your uterus puts on the large blood vessels in your abdomen. This position improves blood flow to both you and your baby.

Pillow Position:
Place a pillow between your knees to take the pressure off your lower back when sleeping on your side.

Support Your Body:
With the added weight, support has never been more important. Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, walk around for a few minutes each hour.

Take Breaks:
Take frequent, short breaks with your feet elevated. Adequate rest restores your energy and gives your back a chance to relax.


To treat and help prevent muscle strains and joint pain, consider including a chiropractor as part of your team of maternity care professionals. Dr Elkins can help decrease the pressure on your joints, muscles and nerves of the spine and pelvis to provide safe, effective and drug-free pain relief.

Information from the Ontario Chiropractic Association