Pregnancy isn’t meant to hurt. Period. Discomfort, perhaps a little. But no true pain.
About 30% of women get pain in and around the pelvis, hip, groin and back during pregnancy. This is probably as your pelvis ligaments get lax so you can deliver the baby, your posture changes as you get bigger and you can reduce/change how you usually move around and exercise. For more information about Pelvic Girdle Pain in pregnancy (previously called SPD) download this POGP leaflet http://pogp.csp.org.uk/publications/pregnancy-related-pelvic-girdle-pain-mothers-be-new-mothers
It’s important to get any pain checked out – so make sure you have a chat with your midwife or GP. They can usually refer you to a physio locally. Getting a full assessment of your symptoms is important to get you on the road to recovery, and they may be able to do some other bits and bobs to make you feel better while you’re there.
This series of exercises is something I’ve been using successfully for years as a great starting point to get your tummy muscles firing to stabilise and support your pelvis and hold up the baby better – all to reduce your pain. So grab some stretchy theraband (be careful if you’re allergic to latex, get some latex free band) and pull up a pew…
1)Firstly…Breathing is SUPER important. I forgot to mention this! Breathe in to prepare to move and Always move/pull back on the band on an out breath. This allows you to use your muscles more effectively – they tighten as you breathe out anyway.
2)Sit up nice and tall. Do this sequence:
12 seated rows
12 forwards lifts
12 sideways lifts
12 dolphin curls
Try this 3 times through in the morning and evening.
Seated rows :
Breathe in, breathe out and pull back on the band to “elbow the guy behind”. Make sure your elbows stay in to your body and chest is open (heart to the sky).
Breathe in, breathe out and pull upwards on the bands as far as you can comfortably. Keep sitting up tall.
Breathe in, breathe out and pull sideways and up on the bands as far as you can comfortably. Keep sitting up tall.
Breathe in, breathe out and “row” towards you. Sink down from your lower back, curl forwards as far as you can comfortably with your bump then rebuild your spine up slowly to sit nice and tall.
If all this is going well and twisting around doesn’t hurt, try adding the “oblique twists” at the end as you get stronger.
Do this series of exercises sitting down 1-2 times a day for 3 weeks and you should be feeling better. It’s always worth getting a proper assessment though, it’s normally something easily sorted causing the problem and your local women’s health/pelvic health physio should be able to help swiftly.
Hope you’re feeling better soon! Any comments? Catch me on twitter @Jilly_bond