So! Here I am at 30 weeks pregnant. MANY of you asking, how are you feeling?
This is my first pregnancy and I am fortunate to be surrounded by supportive family, friends and colleagues so this is definitely a bonus!
But I want to talk to you as a Physiotherapist. Lucky me I am well equipped to handle this and must be full of knowledge (that’s what your all thinking right!?) WRONG!
Don’t get me wrong, I definitely believe in Knowledge is Power and I am grateful to be in a career where my anatomical knowledge and being up to date with the latest research in what is good and bad, what will help and what wont, and of course how to prevent.
However, as a physio I am not immune to the odd aches and pains related to pregnancy! In fact, research suggests I am more susceptible to it due to the nature of our work!
My key to handling this pregnancy has simply been movement. I have spent my entire pregnancy making sure I keep moving in a safe and effective fashion. For me, this consists of at least 2 x clinical Pilates sessions per week, throw in some yoga classes here and there, a few swims and a bit of walking, a remedial massage every few weeks and that about sums it up.
At 29 weeks I am now starting to wake up with some dull low back pain, due to my belly growing and consequently creating a little bit of a drag effect on my lower back and pelvis when I sleep. I have started using a maternity pillow to lie between my knees and under my belly for support. This has helped immensely by providing support to my pelvis and growing belly through creating a neutral spine whilst I sleep instead of drag through the belly and shear forces through the lower back and pelvis.
I also keep a spikey ball and foam roller handy at home (usually found in front of the TV) so I can regularly release through my hips and lower back to make sure they stay mobile and free of any trigger points. Keeping these areas mobile and strong during pregnancy is important as we know our hormones starts to relax the supportive structures around our pelvis, this however then causes our stabilising muscles of the pelvis to hold on even tighter!!.... Often creating imbalances from one side of the pelvis to another which can lead to painful areas if no TLC is given along the way. We also know that our muscles are inhibited when laden with trigger points, so spikey ball and foam roller releasing prior to your Pilates class, walk or swim is a great way to ensure your muscles are working as efficiently as they can.
I can’t tell you how many times I have had clients tell me how much smoother there second pregnancy was with Pilates as their management tool. They all tell us how much they wish they knew about it for their first pregnancy.
If you are worried about your pregnant pelvis or are starting to get some niggles through the body, come and see us!! It’s amazing what a little bit of hands on treatment and a lot of education and movement can do for the pregnant pelvis.
How we can help you:
Safe and effective pregnancy specific exercise
Pregnancy and Recovery shorts (for pain relief, stability and abdominal recovery)
Maternity Pillows (for pain relief, for prevention of aches and pains)
Muscle imbalance correction through dry needling, soft tissue massage and gentle mobilisation.