Spine Health and Posture in the 2nd Trimester

A growing baby brings about many changes in your body. At this stage, your posture will begin to change as your body, especially the pelvis and lower back, accommodate your pregnancy.

### Body Changes

As your baby and uterus grow, they move up out of the pelvis at a rate of about 1cm per week. You may have noticed your doctor or obstetrician measuring your abdomen to track this movement.

With the movement of the uterus, you'll find that your lumbar spine curve increases, and the pelvis tilts forward. It is normal that your stance will widen and your belly will move forwards. In fact, this stance is known as the “pride of pregnancy” [1]. This is facilitated further by changes in your ligaments and muscles due to the hormone relaxin, which is at its highest in the first trimester.

With these changes, you may notice some back aches, lower belly strain and potentially even “sciatica” [2]. With the constant growth, it takes some time for your body to adapt to these changes.

### What we recommend

To help you stay comfortable, avoid sitting or standing in the same position for long periods of time. Regular movement and exercise are recommended to help your body and spine stay mobile and reduce tension. Avoid tucking your pelvis under and tightening the abdominal muscles to compensate as this can cause more lower back and pelvic discomfort[3]. Instead, allow your belly to naturally move forward and concentrate on gentle movement and mobility exercises. Prenatal yoga and pilates can be helpful [4].

At this stage, it’s recommended that you avoid wearing high-heeled shoes and change your footwear for something comfortable and supportive. Be mindful that shoulder or handbags on only one side may further stress your back and pelvis. Opt for a crossbody bag or backpack which distributes the weight more evenly. If you are struggling with pain or discomfort, working with an experienced chiropractor or physical therapist with prenatal expertise can help your body adapt better to the changes [5].

You’ve got this, mama!