Low Back Pain and 'Sciatica'
Low back pain, early in pregnancy, is probably due to hormonal changes. Later in pregnancy, as the growing baby (yellow in picture) moves the centre of gravity forwards, the low back comes under increasing strain and compression. This can irritate the sciatic nerve as it emerges from the spine, giving pain into the buttocks and legs.

Osteopaths are very sucessful in giving relief from this common pregnancy symptom, with safe & gentle manual therapy. Your Osteopath may also fit you with a back support if the pain is severe, and give you exercises to take the pressure off your low back.

After the birth, your back may be more vulnerable until the hormones normalise (about 3 months) and the ligaments firm up (up to a year). Osteopathy can be useful in this period, to re-balance the back and pelvis and restore normal mechanics.

Tips to avoid low back pain during pregnancy:

  • Exercise during pregnancy is wonderful for you! Some studies have shown that regular exercise shortens labor by up to a third. Its also great for the common aches and pains of pregnancy and speeds recovery time after birth. Consider joining a pre-natal  Pilates or Yoga class or see if your local pool runs aqua-natal classes.
  • Daily gentle stretch and mobility exercises can help you manage pregnancy low back ache. However we are all different - if you are not sure what would be most helpful, come and see us and we will advise on a personalized plan designed for your body.
  • Back supports can be useful but can also mask underlying problems. A safer option is to have a full postural assessment and treatment – if a support would help we can find the best one for you.
  • A stiff and tired low back is common in pregnancy – more severe pain in the back, or down the legs, is not. If you have pain or discomfort that lasts for more than a day see your Osteopath immediately.

To avoid backache:

  • Move your feet when turning round to avoid twisting your spine.

  • Avoid high heels and switch to comfortable and supportive shoes instead. High heels put a strain on your low back and increase chances of you falling.
  • While sleeping use pillows and cushions between your knees and under the bump to get more comfortable.

  • When getting out of bed, bend your knees and hips and roll to the side with the help of your arms. Push yourself up and swing your lower legs over the side of the bed.

  • Always stand up straight and avoid your shoulders slumping and low back arching - as pregnancy advances bad posture will put more strain on your spine. 

At Home:

Relocate frequently used objects in the kitchen and around the house so that they are easily accessible. Do not reach up for objects that have been placed in a high place and do not twist your back.

Home work surfaces may not be at an ideal height – try and do as many things as you can seated (eg. chopping vegetables). If you have to do domestic things standing, try to work at a surface high enough to prevent you stooping forwards.

Try to balance the weight between both arms if you are carrying shopping or juggling children! If you are lifting at home, bend your knees and lift from a squatting position.

In case of long periods of standing, place a foot stool in front of you and put one leg on the stool and the other on the floor. Change your feet over at intervals.

At Work:

  • Many of us work in offices using computers: as your ‘bump’ grows you will need to adjust your computer set up – pulling the screen and keyboard towards you is often helpful and stops you craning your neck forward.

  • Check your chair - Is it comfortable?  Does it support your lower back?
    Can you squeeze in your hand between the chair and your back? If ‘yes’ fit in a cushion to fill up the gap. Sit with your back straight and well supported & try not to slump – a small wedge cushion under your bottom may help.

  • Do your legs have support? If not then adjust your chair height, your feet should be completely placed on the ground.  If not, use a foot stool. Try using your wastepaper bin to put your feet up for a while during the course of the day. If you are getting swollen ankles put a small cushion under your knees to relieve the pressure of your chair. Spend a few minutes doing the foot and ankle exercises shown on our pregnancy exercise pages.

  • Remind yourself to get up and take a walk or stretch your back regularly. Sitting continuously for a long time is guaranteed to give you back ache.

  • Avoid lifting heavy objects at work and ask for help if possible. If you do have to carry something heavy, hold it close to your body as this puts less stress on your back.