By Emily Alexander, Registered Osteopath – Backworking Osteopathic Practice, Islington, London N1
Osteopathic Advice for Pregnant Women: How to Avoid Pain and Injury During Pregnancy
If you’re pregnant, you may already be experiencing the aches, pains and general discomfort that so many expectant mothers face. As an Osteopath, one of the most common questions I’m asked is whether there’s anything women can do at home to help themselves – so here’s my practical guide to keeping your body comfortable and injury-free throughout pregnancy and beyond.
Why Does Pregnancy Cause So Much Discomfort?
Pregnancy places enormous physical demands on the body in a very short space of time. According to Babycentre’s Medical Advisory Board, by the time you reach full term, your body is carrying an additional:
- 7.3kg for the baby
- 0.7kg for the amniotic fluid
- 0.8kg for the placenta
- 0.9kg of extra uterine muscle
- 1.2kg of increased blood volume
- 0.4kg of breast tissue
- Around 4kg of stored fat in preparation for breastfeeding
That’s a significant amount of additional weight for your muscles, joints and spine to accommodate – and your body has to find entirely new ways to walk, sit and sleep as a result.
During pregnancy, your body also releases a hormone called relaxin, which loosens the ligaments in your pelvis and softens the cervix in preparation for childbirth. While essential, this means your pelvis and hips become less stable, placing greater strain on the surrounding muscles and joints as they work harder to compensate.
As your bump grows, your centre of gravity shifts further forward, changing the way you stand and move and adding strain to your lower back. In the final weeks, as your baby settles head-down – typically curled to one side – the load on your muscles becomes uneven, which can cause pain and misalignment across your back, hips and pelvis.
Pregnancy Osteopathy in London: What You Can Do at Home
These are the practical steps I recommend to my pregnant patients to reduce the risk of pain and injury:
Sleep position
Sleep with a pillow between your knees and hug a second pillow in front of you, or use a long maternity pillow. This supports the ligaments of your sacroiliac joints and keeps your spine in a neutral position overnight.
Bags and carrying
Avoid carrying bags on one shoulder. Choose a backpack or a wide cross-body bag, and carry as little as possible. When shopping, split the load and carry a bag in each hand rather than one heavy bag on one side.
Stay symmetrical
If you need to carry a toddler, alternate which side you carry them on – and where possible, squat down or sit for cuddles rather than carrying them around. Your body really will thank you for it!
Bending and lifting
Always squat down to pick things up, rising with equal pressure through both legs. In mid to late pregnancy, pushing too hard through one leg can shift the pelvic bones enough to trigger SPD (Symphysis Pubis Dysfunction) – pain around the pubic area and groin that can be genuinely debilitating.
Sitting habits
Avoid sitting with your legs crossed. When getting in and out of a car, keep your knees together. Steer clear of deep, soft sofas that make it difficult to keep your pelvis supported and neutral.
Footwear No heels. At all. Sorry!
Keep your spine moving Your spine is under increasing strain throughout pregnancy as it works to keep you upright. These three movements will help:
- Cat stretch: On all fours, slowly arch and round your back. This relieves tension in the mid-spine and is a staple of pregnancy yoga for good reason.
- Seated rotation: Sit down to stabilise your pelvis, then slowly rotate your upper body left and right. Your thoracic spine is designed to rotate and benefits greatly from this.
- Gym ball hip circles: Sitting on a gym ball, gently move your hips side to side. This encourages gentle movement through the entire spine without any impact.
- Gym ball rest: Kneel with wide knees and fold your arms on top of the ball, letting your back relax and decompress.
Strengthen your glutes
Your gluteal muscles are your primary anti-gravity muscles and become increasingly important as pregnancy progresses. Walking, taking stairs (pressing equally through both legs and consciously engaging your glutes), and gentle mini squats will all help to keep them strong.
See a pregnancy Osteopath
If you’re experiencing pain or discomfort that isn’t responding to these measures, please don’t just put up with it. Osteopathy is safe and effective during pregnancy, and many women find significant relief from back pain, pelvic pain and SPD through treatment.
If you’re looking for a pregnancy osteopath in London or postnatal osteopathic treatment, get in touch to book an appointment. Whether you’re dealing with back pain in pregnancy, pelvic girdle pain, SPD or postnatal recovery, osteopathy can make a real difference.
Come and See Us in Islington
At Backworking Osteopathic Practice on Huntingdon Street, we see patients from across North and Central London – from Islington, Highbury, Holloway, Camden, Clerkenwell, and beyond. No GP referral is needed, and we’ll always give you an honest assessment of whether osteopathy is the right fit for your situation, or whether another route might serve you better.
We offer both structural and Cranial Osteopathy
Emily Alexander is registered with the General Osteopathic Council (GOsC) and has been practising for over 20 years.
Backworking Osteopathic Practice
67 Huntingdon Street, Islington, London N1 1BX
tel: 07712 550 028
email: osteo@backworking.co.uk
Ready to get started? Book an appointment with our Islington Osteopath today.