Hey there, Sister! Welcome back to our blog! Today, we want to delve into the topic of pelvic pain during pregnancy. So, let's jump right in, shall we?
First and foremost, let's understand what pelvic pain during pregnancy actually means. It's the discomfort you feel in your pelvic area while carrying your precious bundle of joy in your uterus. And let me tell you, it can be quite bothersome.
Now, before we explore ways to cope with this discomfort, let's take a moment to understand why it occurs in the first place. As your little one grows, your body goes through significant changes to accommodate the extra weight and pressure. This can put strain on your pelvic muscles, ligaments, and joints, leading to pain and discomfort.
Things to try at home:
So, what can you do about it? Well, first and foremost, always check in with your healthcare provider to make sure there's nothing more serious going on. But assuming everything's okay, below are some exercises and tips you can try at home to help alleviate the pain, with a great video to explain.
Hip abductions- great for safely targeting your hip external rotators & smaller Glutes. Remain seated, sit up tall, inhale & as you exhale draw your belly/baby in towards your spine and squeeze and lift your pelvic floor as you pull the knees apart. Inhale, return to start position. Perform 3 sets of 10-15 reps. Do what is tolerated, do not trigger your pain.
Progress that into a squat. Same as above but as you exhale stand up, still connecting with your core & pelvic floor by drawing baby into your spine & lifting and squeezing your pelvic floor. Keep your chest up right, inhale to sit back down with control. Perform 3 sets of 10-20 reps, again only as tolerated pain wise.
Adduction focus squat- ball between knees, inhale long spine, exhale draw baby in & pelvic floor lift to stand up squeezing the ball. Be careful not to irritate any pubic pain, if it aggravates it, don’t do it. Otherwise perform 3 sets of 15.
Add in a cat/cow four point kneeling & a bridge/hip thruster and you have yourself a sweet little workout that will keep your pelvic muscles supporting you throughout your pregnancy.
Self-Care Tips:
Warm baths or showers: Soaking in warm water can provide relaxation and temporary relief from pelvic discomfort. Take a warm bath or shower to ease muscle tension and promote relaxation.
Prenatal yoga, Pilates or gentle stretching: Engaging in prenatal yoga, Pilates or gentle stretching exercises can help improve flexibility, reduce muscle tension, and alleviate pelvic pain. Look for specialised classes or videos designed for pregnant women.
Proper posture and body mechanics: Pay attention to your posture and body mechanics throughout the day. Maintain good posture while sitting, standing, and walking to reduce strain on your pelvic area. Use supportive pillows or cushions when sitting or lying down.
Maternity support belts: Consider using a maternity support belt or belly band to provide additional support for your growing belly and alleviate pressure on your pelvic area. These can be especially helpful during physical activities or prolonged periods of standing.
Maybe we can help?
Now, let's talk about how osteopathy can help. Osteopathy is a form of manual therapy that can help relieve pain and tension in your muscles and joints. A trained osteopath can use gentle manipulation techniques to help improve your pelvis alignment and reduce discomfort. Inner Wellness is incredibly fortunate to have two fabulous osteopaths who are specifically trained to perform internal examinations and techniques which may be helpful to fully understand any pelvic pain you may be experiencing.
So, there you have it, sister. Pelvic pain during pregnancy may be a pain in the butt, but there are plenty of things you can do to help manage it. Whether it's Kegels, pelvic tilts, squats, osteopathy, or Pilates, there's a solution out there that's right for you. So, get moving, mama, and don't let that pain hold you back!
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