Written by Anne Stone (Pregnancy Physiotherapist, All for one www.allforone.com.au)
During pregnancy your body adapts to support new life and you may experience discomfort or pain. Implementing targeted strategies can help alleviate these issues, promoting a healthier and more comfortable pregnancy which in turn can improve your sleep and overall mental health.
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Seated Isometric Clams
Strengthening the hip abductors is not only a good way to support the pelvis but can also relieve grumpy tendons, bursa and the oh-so-common pregnancy related pelvic girdle pain. This seated isometric clam exercise is extremely safe yet super effective:
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How to Perform:
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Sit comfortably in a chair with your feet flat on the floor.
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Fasten a belt (not a booty band but a normal belt for doing up your jeans - it is important that this is stiff, not bouncy) around your thighs.
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Gently press your knees outward against the belt until you feel resistance (if your skin is uncomfortable you can either wear long pants or place a towel under the main pressure points of the belt).
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Hold for 5 seconds, then release.
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Repeat 10 times.
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This exercise helps maintain hip strength and alleviate pain without overexertion or risk of injury.
2. Lower Belly Breathing
Proper breathing techniques can reduce tension, promote relaxation and a happy side effect can be improved peristaltic bowel movement for those experiencing constipation:
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How to Perform:
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Sit or lie down in a comfortable position.
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Place one hand on your lower abdomen.
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Inhale deeply for 4 seconds through your nose, allowing your belly to rise and expand.
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Exhale slowly for 4 seconds through your mouth, feeling your belly fall.
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Continue for 5 reps.
Incorporating this practice daily can help manage stress and reduce discomfort.
3. Adjusting Stride Length
As pregnancy progresses, your hormones change and center of gravity shifts, affecting the mechanics of your joints as well as your balance and walking/running style. Pelvic pain can often be latent, meaning that if you do lots of stairs or a big run or walk, you might not feel the pain until you sit down on the couch later in the day when your muscles relax.
- Recommendation: Shorten your stride length when walking to maintain stability and reduce strain on your lower back and pelvis. Return to your normal stride length when pain has dissipated (this is often the day after birth).
4. Minimising Stair Use
Frequent stair climbing can exacerbate pelvic and back pain:
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Recommendation: Whenever possible, use elevators or ramps, especially during the later stages of pregnancy, to prevent unnecessary stress on your joints.
5. Sleeping with a Pillow Between Your Knees
Proper sleep positioning is vital for comfort and safety:
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Recommendation: Sleep on your side with a pillow between your knees to align the spine and reduce lower back pain. This position also promotes better blood flow to the uterus. Research indicates that side sleeping, particularly on the left side, is associated with a reduced risk of late stillbirth
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Sleepybelly provides piece of mind knowing that you are safely supporting your pelvis and musculoskeletal alignment during these mechanical and hormonal changes.
It's advisable to seek an assessment from your women’s health physiotherapist if you do experience any pain during pregnancy. While pain can be common, it is not normal and should be investigated by an appropriately trained health professional.
Anne Stone, Pregnancy Physiotherapist, All for one www.allforone.com.au.
