Spine Health and Posture in the 3rd Trimester

*Pregnancy requires a lot of adaptation from our bodies - especially our spine!*

### Body Changes

By now, you’ll have noticed that your posture has changed. You’ll be standing with your legs wider apart, your lower back curve, also known as “lordosis”, will have increased and your belly moved forwards [1]. This stance is called the “Pride of Pregnancy”.

In the 3rd trimester, your pelvis is widening in preparation for birth which changes your centre of gravity [2]. As a result, you’ll tend to stand a little more upright with your shoulders back [3]. This is further facilitated by changes in your joints and muscles due to the hormone relaxin which works to soften cartilage, ligaments, and tendons in preparation for birth [4]

All of these adaptations are completely normal and necessary. Your body knows what to do! However, with these changes you may notice some back aches, lower belly strain and potentially even “sciatica”. These are common, especially in the third trimester, but there are things you can do to feel better [5].

### What we recommend

To help you stay comfortable, avoid sitting or standing in the same position for long periods of time. Sit in a chair with good ergonomics and use cushions or pillows for back support when sitting on the sofa or in bed. Try not to sit or stand in a twisted position and avoid crossing your legs as this stresses the spine and pelvis further. Sitting on a pilates or yoga ball can be very helpful. Be mindful that shoulder or handbags on only one side may further stress your back and pelvis. Instead, opt for a crossbody bag or backpack which distributes the weight more evenly.

Avoid tucking your pelvis under and tightening the abdominal muscles to compensate as this can cause more lower back and pelvic discomfort. Instead, allow your belly to naturally move forward and concentrate on gentle movement and mobility exercises [2]. A pelvic belt, or even a simple scarf wrapped around your lower abdomen and hips, can provide more stability in the pelvis and help reduce instability and pain [6].

Relaxin can also affect the joints of your feet and ankles causing instability. At this stage, it’s recommended that you avoid wearing high-heeled shoes, and change your footwear for something comfortable and supportive.

Regular movement and exercise are recommended to help your body and spine stay mobile and reduce tension. Prenatal yoga and pilates can be very helpful, as can walking and swimming [7].

> If you are struggling with pain or discomfort, don’t suffer unnecessarily! Working with an experienced chiropractor or physical therapist who has prenatal training can help your body adapt better to the changes so you can enjoy your final weeks of pregnancy [8].