Pre-Natal Posture
Let’s do an experiment….stretch your abdominal muscles so they can no longer contract, duck tape a 20 pound kettle bell to your stomach and now loosen all of the supports across your joints. How is it possible that any of us make it through pregnancy WITHOUT back pain?
We are amazingly created and it is true that some of us do get through this miraculous time without much discomfort. For the rest of us, there is a bit, or a lot, of discomfort associated with our pre and post natal bodies. We want to be sure that you are at your best Pre-Natal Posture!
Here is a neat little video showing the awesome structural changes that occur to our musculoskeletal system, as our baby grows:
http://www.medicanalife.com/
It is a very “wonder-full” 9 months.
I have the privelege of helping some woman enjoy their pregnancy more by lessening some of the musculoskeletal discomfort and have a few thoughts to share.
* if you are planning to get pregnant make sure you start with a good strong core. The stronger you are ahead of time, the more strength you will have to support your new frame. Planking is one of my favourite core exercises as it helps you strengthen in length and also strengthens your upper back to be ready to support the weight of your bigger breasts and ultimately, carry that darn heavy car seat. I do not recommend planking past the first trimester due to risk of diastasis.
*if your low back or hip discomfort is asymmetrical, there is a good chances there is help to be had. Pelvic and or sacral torsion is probably to blame and in my experience, relief is had within a few visits. I caution about wearing a pelvic belt during this time as it is merely cinching you into that rotation. Let’s correct the rotation, then, if the pelvis is still unstable a belt can be helpful to limit re-rotation.
*some woman experience pubic joint pain in pregnancy. With the relaxin hormone loosening the joints, stress through the pubic joint can create a sprain and or separation. Adjustments to realign the pubic joint allows it to settle down more efficiently.
* many women seek wellness care during their pregnancy and I think this is a great pro-active choice. Monitoring the spinal curves and pelvic alignment allows the body to adapt to the stresses as easily as possible. This not only prevents discomfort, but, in my opinion, allows for a smoother delivery of the baby. Tight and reactive pelvic floor muscles would not create an easy gateway. I often wonder if our poor postural mechanics have been a part of the rise of C-section rates. Research on this hypothesis would be very interesting and probably enlightening.
*I encourage activity throughout pregnancy although caution moms away from over stretching in yin yoga classes, hot yoga, impact activities after the first trimester and of course contact sports.
*with the relaxing of your joints, even your feet joints loosen (some women gain half a shoe size in pregnancy). Make sure you are wearing supportive shoes. If you are pregnant in summer invest in a good pair of flip flops with an arch support (I personally love the Sole brand sold at Kintec).
*speaking of footwear, know you are gorgeous without your heels. Not that they are awesome for your back EVER, but especially during pregnancy they will exaggerate the already stressed spinal curves. Sorry.
*sleep as supported as possible. I especially encourage a pillow between your knees to keep your legs parallel and thus your pelvis even. With the relaxin in your body, your pelvis is especially vulnerable to a prolonged, twisted position.
Here’s to good posture!
Dr. Angela
The Princess of Posture