The Best Way to Heal Your Prenatal Low Back Pain


Resources > The Best Way to Heal Your Prenatal Low Back Pain



March 26, 2024


Image of pregnant woman receiving chiropractic care.

Pregnancy is usually an amazing journey filled with excitement. But it also brings about many physical challenges, especially low back pain. As your body goes through remarkable changes to accommodate the growing baby, discomfort in the lower back is common. However, with these effective strategies, you can heal your prenatal low back pain to enjoy this special time to the fullest.

Jewell Chiropractic in Portland, OR, provides many types of bodywork and support for prenatal and beyond. With massage, chiropractic care, and ongoing education, our team can help you feel and function your very best. You can book your appointment or select a class to attend through our online portal.

Understanding Prenatal Low Back Pain

Pregnancy creates significant physical and hormonal changes. These changes, including weight gain, a shifting center of gravity, and the release of hormones like relaxin, all contribute to prenatal low back pain. As the uterus expands to accommodate your growing baby, it can also exert pressure on the sciatic nerve, leading to additional discomfort and pain.

While much of this discomfort will resolve after delivery, you don’t have to suffer through your entire pregnancy. There are many ways to alleviate and heal your low back pain while pregnant.

Practice Prenatal Yoga and Stretching

Stretching and yoga can help heal your prenatal low back pain.

Yoga and stretching exercises appropriate for pregnant people can help improve flexibility, strengthen muscles, and relieve tension in the lower back. Gentle yoga poses, such as cat-cow stretch, pelvic tilts, and child’s pose, promote relaxation and improve circulation to help your body feel its best.

Pelvic Floor Therapy

Many people seek out pelvic floor therapy after having a baby, but it’s also highly effective during pregnancy. In addition to helping your body prepare for childbirth and postpartum recovery, pelvic floor therapy also helps alleviate prenatal low back pain. In fact, the sooner you start this type of treatment, the more effective it is.

Prenatal Chiropractic Care and Massage Therapy

Bodywork is a fantastic option during pregnancy. Chiropractic and massage treatments help keep your body in alignment and moving with ease, even as your weight and balance shift. Prenatal chiropractic and massage sessions help reduce low back pain, maintain correct posture, and stabilize your joints to help you feel better and avoid injuries.

Stay Active with Low-Impact Exercises

Image of pregnant woman at pool with water weights.

Regular physical activity helps strengthen the muscles that support your spine, relieving low back pain. Opt for low-impact exercises such as walking, swimming, or stationary cycling, which are gentle on your joints while providing the necessary cardiovascular benefits.

Utilize Supportive Devices

Supportive devices such as maternity belts or belly bands alleviate the strain on your lower back by providing additional support to your abdomen and spine. These devices can be particularly beneficial during activities such as standing for prolonged periods or engaging in physical exercise.

Get Support at Jewell Chiropractic

Prenatal low back pain can be challenging and uncomfortable, but it’s definitely treatable. By incorporating a combination of gentle exercises and supportive therapies into your routine, you can effectively manage and alleviate discomfort. 

The providers and educators at Jewell Chiropractic are here to help you feel your best before, during, and after pregnancy. Connect with us today with any questions, or book your next appointment online.


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