A lot changes in your body during pregnancy. This is a normal part of the process, but it can lead to discomfort both during pregnancy and after childbirth. Many women experience back and pelvic pain, which can make performing daily activities quite difficult. Below are 6 tips for when you start experiencing pelvic discomfort.
In the past, if you experienced pelvic discomfort during pregnancy, it was referred to as pelvic instability. We don’t really use that term anymore, because every pregnant woman’s pelvis becomes more unstable as her pregnancy progresses. This is because the hormone relaxin causes the ligaments around the pelvis to soften, allowing the pelvis to expand to make room for the baby to pass through during labor. That’s why we now prefer to talk about pelvic pain or pelvic discomfort.
Treatment methods have also changed significantly in recent years. Until 20 years ago, pelvic pain was difficult to treat, which meant it could be quite debilitating. Fortunately, we now have a better understanding of how to treat pelvic pain. That’s why we’ve listed 6 tips below for when you experience early signs of pelvic pain.
Tip 1: Change your posture regularly.
Do you have a sedentary job? If so, try standing or walking around a bit more often throughout the day. Do you have a physically demanding job? If so, try sitting down more often or—if possible—lying down.
Tip 2: Make sure to maintain a symmetrical posture.
Stand on both legs, and try, for example, to get dressed and undressed while sitting, and sit with your weight evenly distributed on both buttocks.
Tip 3: Stay in shape.
Research has shown that pregnant women who stay active are less likely to experience symptoms. When walking and biking become difficult, do them in short bursts.
Tip 4: Make sure you don't do too much in a row!
As described above, the ligaments around the pelvis soften during pregnancy. Muscles can often compensate well for this instability—as long as you don’t overdo it! If you try to do too many things in a row—as you’re probably used to doing—your muscles will eventually get tired, and your pelvis won’t be properly stabilized anymore. That’s usually when pain symptoms start. So try to spread your activities out over the course of the day. You can alternate tasks more often or take more short breaks by sitting or lying down. That way, your muscles get a chance to rest so they can help maintain stability again afterward.
Tip 5: Bend over and bring your stomach between your legs.
When you want to quickly pick something up, bend down by doing a squat with your feet wide apart, bringing your stomach between your legs. If you need to stay close to the ground for a little longer, squat down and, as you do so, bring your knees far out to the sides with your stomach between them.
Tip 6: Don't put off seeking help if you're experiencing symptoms.
Are your symptoms persisting? Or are your symptoms mainly on one side? If so, please contact the practice. Don’t put up with the pain for too long. Often, after just a few treatments, your symptoms will be under control, allowing you to enjoy a more comfortable pregnancy!
I'd be happy to help you!
Melissa Smit-Mater
www.oefentherapiesmit.nlhttp://www.oefentherapiesmit.nl
