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Hip, pelvic and back pain are very common during pregnancy and often continue after delivery. Moms-to-be think it’s normal to feel pain while pregnant, but this is not true! Check out these tips so you can make the adjustments to protect your hips and back. 1. Use good lifting technique: never bend forward to pick anything up with your legs straight, avoid extreme reaching and avoid twisting your back.  2. For standing activities such as cooking, changing diapers, or even brushing your teeth; keep a small foot stool nearby and place one foot up on it, changing every 10-15 minutes. If you are standing in front of a cabinet, open the door and rest one foot inside of it!  3. Avoid prolonged positions: Take a break from sitting or standing every 15-30 minutes 4. Sleep on your side with a pillow between your knees. If you are pregnant, lay on your left side.  5. Avoid activities that may strain the hips and back, such as crossing your legs, standing with all of your weight on one leg, climbing stairs too often, maintaining any unbalanced position (like carrying your child on one hip).  6. Get in and out of the car by sitting into the car first, then turning to face the front. Never reach across your car for bags or other items on the other side.  7. Get in and out of bed by rolling onto your side first, then raise yourself up. Never sit straight up from lying straight on your back.  8. Avoid holding your breath. When lifting, tighten your core and pelvic muscles to prevent increased strain on your back and pelvic floor. This is called a “pelvic brace”.
Following these tips can help reduce your pain and prevent further injury during pregnancy. It is also important to continue your new movement patterns into postpartum to prevent continued or returned pain. If you have any questions or if you continue to experience pain, contact us at Crystal Lake Physical Therapy by calling (815)893-8480 or click below to schedule an appointment.
21 Comments
2/19/2021 02:59:37 am
All the tips helps woman a lot because when they get pregnant during that time they suffer a lot hip and back pain. 5/26/2021 12:10:37 pm
6/29/2021 12:09:15 am
Wow thank you for the tips! I always do number 2 especially when I'm in the kitchen. Without the tool, I wouldn't last for an hour there. I consider it a blessing because I can work around the house painlessly. Thank you again for the guide. I will follow the rest of the tips. 10/19/2021 06:57:18 am
Excellent writing! We can take away a lot of important information from this article. Keep sharing great posts. 2/7/2022 03:10:10 am
I’m not that much of a internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road. We are also offering similar Services. 10/29/2022 07:54:24 pm
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It was interesting to know that prolonged positions must be avoided to prevent back pain. My pregnant friend has been complaining about her back pain. I think it's best to turn to a specialist in pregnancy back pain treatment to ensure relief. 2/22/2023 12:58:26 am
All the tips given in the blog post will help pregnant women a lot to reduce their hip and back pain. By following these simple tips, they can easily avoid this pain and have a comfortable pregnancy.
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AuthorEmily Craigen, owner of Crystal Lake Physical Therapy, is a Doctor of Physical Therapy and a local Crystal Lake resident who is excited to bring health and wellness to her community. Archives
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