Backache, sciatica and symphysis pubis pain in pregnancy

Lower back pain is common in late pregnancy. It is caused by the softening of the ligaments of the lower back and pelvis, the extra weight of the baby, and a change in your balance / centre of gravity. Strong abdominals muscles can help support your back. Sciatica can be alleviated through osteopathy, chiro, physio, reflexology, Bowen therapy and acupuncture. To improve back pain, try alternating between standing and sitting. Wear supportive shoes with a sensible heel (not stilettos), and try lying tummy-down on a bean bag to take the weight off your back. Pelvic rocking can also ease the discomfort. When you need to pick something up, squat, rather than bend. Daily exercise will help too. Remember to sit on your sit bones, and place a stool or telephone book under your feet if they do not reach the ground. When you get out of bed, bend your knees and roll on to your side. Then push yourself up using your hand so that you are in a sitting position. To get into bed, climb onto the bed on your hands and knees. Lower your hips to your heels (kneeling) and then roll on to your side. Reflexology, osteopathy, acupuncture, massage or Bowen therapy can assist.

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