During pregnancy your body and your pelvis change profoundly, as you may have noticed!
Let’s look specifically at these changes, why they may happen and to avoid them or to minimize discomfort.
During pregnancy your ovaries and placenta produce relaxin, which, together with progesterone and estrogen, soften the ligaments and muscles of the pelvis. These changes help to create space for your baby to grow as well as facilitate him or her to descend and rotate more easily through your pelvis during labour and birth.
This softening can also make Pregnancy related Pelvic Girdle Pain (PPGP) more common (It’s estimated around 20% women experience it). Women may experience pain in the Sacro iliac joints in the back of the pelvis (the only joint not protected with muscles), or the pubic symphysis in the front, or general hip pain. It may be difficult to sit, stand or walk. If this occurs make sure you consult a woman’s health physio, osteopath or chiropractor who is experienced in this field.
These changes mean that it is important to be mindful of how you sit, stand and move, particularly in late pregnancy, to minimise the possibility of strain occurring. For those of you who are intending to have an Active Birth looking after your body during pregnancy may help you to be more at ease in positions and movements that open your pelvis and encourage your baby to descend during labour.
Practising Prenatal Yoga, Prenatal Pilates or other appropriate pregnancy exercises can help with the strengthening of muscles in the pelvis, pelvic floor, back and buttocks. It is important to also focus on relaxation of the pelvic muscles, particularly the pelvic floor, to be able to let go of tension during the actual birth of your baby. Knowing how to breathe well is an essential tool for labour, birth and life!
During the last six weeks of pregnancy understanding how your posture and position influence your baby’s position will encourage you to practise some of the forward leaning postures included in our prenatal yoga classes. (The ideal position for your baby is called OAP – occiput anterior position – where your baby’s head and spine are towards the front of your belly). This position means your baby journey of descent and rotation through your pelvis is usually more straightforward.
What helps to minimise the chance of pelvic pain?
- Avoid favouring one side of your body when carrying any load, even your handbag. Use a back pack throughout pregnancy to relieve strain and get your shopping delivered (thanks to Sally Wallace an excellent osteopath for those tips! Family Osteopathy in Canberra).
- Wear flat heeled shoes – high heels will affect the position of your pelvis, may strain your abdominal muscles and shorten your hamstrings.
- Similarly, stand and sit symmetrically, without favouring one side. Practise standing up from a chair by having both feet on the floor, (knees in front on top of ankles) hinging forward from the hips and coming up through a semi squat to standing, then the reverse to sit down (hint – check where the chair is behind you and place hands on the sides of the seat).
- Sit with lower back support to maintain a natural curve in your lower spine.
- Avoid spending too much time sitting cross-legged – if you do so, have your hips higher than your knees and change the leg in front every so often.
- When picking things up either bend knees and squat with back straight or (if you are not having pelvic girdle pain) come into a balance, bend support leg and reach down (like flying pose in yoga) to scoop up items.
- Take care when getting into and out of the car to keep your knees together. One tip is to have a plastic bag on the car seat so you can more easily swing your legs in or out – and don’t forget the back pillow to preserve good posture.
- Sleep in a supported position with plenty of pillows, one between the knees, a small wedge-shaped cushion under your belly and on your side after mid-pregnancy.
- If you are experiencing any discomfort your care giver may suggest you wear a pelvic support garment to stabilise your pelvis.
- Strengthen and release your muscles – internal and external, some suggestions are:
- Practise pelvic floor exercises (make sure you relax your muscles as well as tensing)
- Do gentle hip circles and pelvic tilts
- Squeeze and relax your gluts, try doing one at a time, then both
- Semi squats to strengthen your gluts, thighs and back
- Engage your core muscles on the exhale, particularly when lifting
- Do regular gluteal stretches
Finally treat your pelvis (and whole body) with love and acknowledge the tremendous work it is doing to carry your beautiful baby. Rest when you need to, ask for help and nurture yourself. With regular prenatal yoga practise and other appropriate exercise, regular massage and professional treatments, rest and a mindful approach to life you can enjoy and embrace this special time of your life. Your pelvis will thank you!
Check out the Resources Page on the website www.yogaforbirthandbeyond.com.au for local practitioners.