By Nicki Tottenham
Most often when pregnant women think of their pelvis and the role it plays in pregnancy it is the actual birth process that we focus on. However for many women their pelvis can start to play up during pregnancy leading to pain and sore joints especially at the end of the day when all we want to do is relax! This is partly due to the increased weight into the pelvis but also with what happens to our ligaments when we are pregnant, from the first few weeks right up to the end of breastfeeding.
During pregnancy a hormone called Relaxin is released which helps our body gear up for the requirements of pregnancy and childbirth. Relaxin allows:
- our arteries to stretch to accommodate the extra blood volume we produce to help feed the placenta.
- our ligaments and muscles to stretch, making space for the baby to grow.
- the pelvis and cervix to open during birth.
These are all great functions that help prevent pain and make our bodies adapt and stretch without causing us any problems.
For some women, however, this increase in mobility can destabilise the pelvis and produce pelvic girdle pain. Looser ligaments – though necessary in the birth process – cause the joints of the pelvis to move a bit more than they are used to, making them less supportive and potentially giving rise to pain when we move around. You might especially notice this when rolling over in bed at night, getting in and out of cars, and balancing on one leg when getting dressed.
On top of everything else you are dealing with during pregnancy this can obviously be very unwelcome! But remember that it is only temporary. Once baby arrives, the majority of women report that any discomfort and pain goes away completely.
If you are suffering with pelvic pain we have some top tips listed below which should help you. But if you have any concerns you should always speak to your midwife.
1. Wear flat, comfy shoes
This one could be a bit of a no-brainer to some of us, but if you are used to working in an office where trainers are frowned upon, or you like your heels, it can take a bit of adaptation!
Make sure your shoes have a decent sole, a good arch support, and fit you properly. Feet can grow in pregnancy so your usual foot size may increase a bit.
It is worth investing in some proper trainers (sorry ladies but Converse or Uggs don’t really cut it here – they don’t have much arch support) or a decent pair of loafers that will give you lots of support from the ground up and take pressure off the pelvis.
If you really can’t part with the heels, try a pair of wedges as they can often offer more support and comfort than a high heel.
2. Manual therapy
Of course we would say this – but that’s because it works!
As your ligaments become looser two things happen:
- Your muscles have to start working extra hard to stabilise the joints in your pelvis, and this can make them ache and work more than they are used to.
- The surrounding areas can find themselves under more stress and strain than normal, due to the extra pressure they are under.
Good pregnancy massage can help to relive muscle aches if they occur. And Osteopathy can help to make sure that your pelvis is not starting to adapt in a way that could be putting more pressure through your lower back or hips and causing these to also start to ache.
3. Sleep on your side with your knees supported
After a few months, sleeping on your back may become uncomfortable when pregnant. It is also not advised beyond 5 months due to the pressure that lying on your back can put onto vital blood vessels that supply the placenta.
The good thing is that lying on your side is likely to be a comfortable position for your pelvis and lower back. The important bit is to keep your knees and hips in the correct position. Placing a small pillow or a rolled up towel between your legs will help you keep your knees and hips the same distance apart. This allows the pelvis to relax in a neutral position, preventing it from twisting.
4. Avoid crossed legs
This is something lots of us who suffer from back pain try not to do anyway, but, similar to sleeping position, it is important not to put extra twists through the pelvis during the day. This means keeping legs uncrossed when sitting down, especially if you have a job that requires you to sit for long periods of time.
Also try not to sit on the sofa with your body twisted over to one side. Think about what position your pelvis is in and try and keep it straight and balanced as much as possible.
5. Last but not least – keep moving!
In pregnancy you should not take up any new strenuous exercise regime. But if you have something you enjoy doing, keep it up.
If you want to add something into your routine, specialist pregnancy exercise classes such as pregnancy yoga or Pilates could be right for you. These can help your muscles stay strong and supportive of your joints, and your increasing baby bump.
Even some gentle walking outdoors can help to keep the muscles from seizing up and getting sore while they are trying to help your body through pregnancy. Or why not try walking in a swimming pool! The buoyancy provided by the water can really help.
Good luck ladies and if you would like to chat through anything about your pregnancy please don’t hesitate to contact the clinic to see if we can help.
