Spine Health and Posture in the 1st Trimester

*A growing baby brings about many changes in your body.*

### Body Changes

During the first trimester, your body begins to undergo significant adjustments to accommodate your pregnancy. Although your baby and uterus are still relatively small, the foundation for later changes is being laid. While they may not be visible, you will certainly experience different sensations as changes occur. Even in the first trimester, some women experience back aches and lower belly strain.

The hormone relaxin, which is at its highest in the first trimester, plays a crucial role in loosening your ligaments and preparing your pelvis for the coming months [1]. This can cause pain or a feeling of instability from as little as a few weeks of pregnancy. This is further amplified by increasing estrogen and progesterone levels [2].

You may note a heaviness or feeling of fullness in your lower abdomen as your uterus starts to grow. This can cause discomfort in the front of the pelvis due to a change of position, tension on ligaments, and accommodation from other surrounding organs.

With these early changes, you might not yet notice a significant shift in your posture, but it's important to start thinking about spine and posture health now. While your uterus hasn’t yet moved much from its original position, preparing your body for the changes to come is key.

### What we recommend

To help your body stay comfortable and adaptable to upcoming changes, avoid sitting or standing in the same position for long periods. Regular movement and gentle exercise are recommended to keep your body and spine mobile and reduce tension. Simple stretching, walking, and prenatal yoga can be very beneficial [3].

Focus on maintaining good posture by sitting up straight and using a chair that supports your lower back, especially whilst working at a computer. When standing, keep your weight evenly distributed on both feet and avoid locking your knees. Keep your chest elevated and shoulders back and down.

Avoid overly tucking your pelvis under and tightening the abdominal muscles, as this can cause more lower back and pelvic discomfort. As your uterus starts to grow and change position, allow your belly to naturally move forward. Your spine is designed to support this and will adapt to your changing body position.

Even in the first trimester, it’s recommended that you avoid wearing high-heeled shoes. As your ligaments change, the feet become flatter [4]. Avoid further stressing your joints by opting for comfortable, supportive footwear that helps maintain proper alignment of your spine and pelvis.

To further help support your body as it adapts to the demands of pregnancy, consider working with an experienced chiropractor or physical therapist who specializes in prenatal care. Taking care of your spine and pelvis can alleviate discomfort and help avoid pregnancy-related back or neck pain in the second and third trimesters. It can also help support a healthy birth, improve the quality of life during pregnancy, and mitigate any additional stress caused by pregnancy-related issues [5].