Prenatal tips

Congratulations, you’re expecting! Check out these prenatal tips

We want to stress that is its very important to stay in touch with your doctor during this time period and let him know about any changes you’re experiencing. This brochure is not meant as a substitute for medical care, but as supportive aid in conjunction with your doctor’s care.

Pregnancy is about change, and some of those changes can be alarming and uncomfortable if you don’t understand what’s going on.

Many pregnant women experience…


Low Back Pain

The curve of the low back increases as the pelvis tips forward and as the tail bone lifts with the weight of the bell. In addition, the feet sometimes begin to rotate outward, giving women that signature ‘duck walk and leading to glute pain and sciatica-like symptoms. Sitting on or against an exercise ball to massage these areas, or getting someone to massage you can help by stretching the muscle around the call and relieving the tripper points. Many women also find temporary relief through glutus stretches, squats and ‘child’s pose’.

You might try the following to relive tension:

  • Using a tennis ball as a massage aid
  • Have a massage from a friend, or partner or pro
  • Stretch
  • Use a belly support
  • Don’t lift heavy objects, especially while twisting

Upper Back Pain

As a general rule, whatever the low back does, the upper back must reflect in order to keep your body in balance. That means as the curve in the low back increases, so does the curve of the upper back. This combined with the increased weight of the chest, which rolls the shoulders forward, can cause discomfort and sometimes headaches.


  • Sitting up straight and use a pillow behind your back for support in chairs
  • Take time to roll your shoulders back and open your chest
  • Do deep breathing to help relieve tension and open up the chest area
  • Relaxing changes your perception of pain, often lowering it. Take the time to focus on relaxation

Swollen Feet and Hands

During pregnancy you carry a lot of extra fluid with you and the heart has to work double time to supply both you and the baby. Swollen feet and hands are a very common side effect from pregnancy. In extreme cases, some women can have tingling in their hands as the swelling compresses the nerves of the wrists.

Here are some methods of combating these problems:

  • Soaking your feet or hands in cool water or wrapping them in cool cloths can help reduce swelling. There heat of the body draws the excess fluid towards the warmth as the skin and tissue of the hands and feet contract due to the cold.
  • Elevating the swollen hand or foot, creates a pressure gradient that encourages drainage.
  • Many women report that swimming helps. The lymph system moves fluid via muscle action, which swimming requires plenty of. The contact of the water gently massages the skin, stimulating fluid movement.

Pain in the Feet

During pregnancy, a woman can carry up to 35lbs of extra baby weight. The extra weight coming on so fast can be very hard on the delicate ligaments on the bottom of the foot. Relaxin, (a hormone that is secreted during pregnancy) also soften the tissues on the bottom of the foot, which can cause some pain as the foot flattens out slightly from its normal form.


  • Try not to wear heels
  • Put your feet up; it will give them a break
  • When standing, wear comfortable shoes with support and switch your weight from foot
  • Use a frozen water bottle to roll under the arch after long walks. It will reduce any inflammation ans relax the arches
  • Don’t be afraid to ask to sit, or wear a pin that suggests that people allow you to( we will give you one if you like- even if you’re not a client! simply e-mail us at

Here are some general things we think you should know about your body during pregnancy:

  • You have approximately 50% more blood
  • Due to Relaxin being secreted, your joints are a little unstable. Move with caution, hold a handrail, sit on the train or bus if you can, and wear stable shoes, as you are much more likely to fall or sprain something in your condition.
  • Mood changes, skin changes, and diet changes are par for the course.
  • If you can’t sleep, just relax. Relaxing counts, too.
  • The reason you hear that you should not lay on your back is because your aorta runs through our stomach and it can be compressed and cause dizziness by laying on your back.
  • Buy a body pillow and lay on your side. Or use multiple pillows to support yourself.
  • To see a short animation of prenatal care click here.

Continue reading to our Postnatal Tip page


Body Mechanics Orthopedic Massage

1 W 34th St
New York, NY 10001
United States (US)
Phone: 212-600-4808