At the time of writing this, I have at least 5 of you with these symptoms.
So, I thought it would be beneficial for me to write a little piece to help you manage pelvic and lumbar pain!
Sitting on the back of your pelvis, as opposed to sitting on your sit bones is one sure-fire way of giving yourself back and pelvic pain.
Learning how to position your pelvis for better pelvic floor function and lessening the tension/load on your lumbar spine is vital to keep these areas happy during pregnancy and for life, really.
I teach all of my pregnant clients how to sit better.
And, if you’ve had your baby recently, and you’re finding feeding your baby postnatally is really giving you back pain, maybe you need to educate yourself a little more on pain-free feeding positions.
How many times do I mention in my pregnancy fitness classes: ‘Stand with your bodyweight stacked over your ankles’?
Quite a lot, eh?
If you’re wearing your “bump” or pelvis out in front of you, you’re not just applying unnecessary load to your abdominals at the front (do you want to get abdominal separation after birth?), but you’re compressing and squashing the discs in your lumbar spine too.
There’s only so much tension these areas of your body will withstand before pain strikes, so learning how to stand correctly is a must.
If you’re pregnant and not sure how to position yourself in standing click here, because I mention this a lot.
WATCH YOUR HABITS
Identifying movements or positions that you place your body in throughout the day that aggravate your symptoms is point number 3.
If you’re noticing pain after driving, sitting on the floor playing with your child, doing lunges, rolling over in bed – whatever – you need to address these issues and either:
- find alternative ways of doing them,
- move more than you currently are throughout your day, or
- adapt the way you’re doing the action to not feel pain
Any questions on this one, just ask.
STRENGTHEN YOUR GLUTES
Squats, monster walk, pendulum and side leg raises – you need to make these exercises a part of your day-to-day life now to restore strength into your pelvic muscles.
Many women (regardless of pregnancy or postnatal status) are notoriously weak in their outer thigh (lateral hip) muscles.
If you’re experiencing pubic, pelvic or lower back pain, your pelvis needs stabilising and the best starting point is to gain endurance in the outer thigh and butt muscles.
Now you know why I focus so much on these in class, eh?
GET OUT OF HEELED FOOTWEAR
If you wear heeled shoes and are experiencing lower back pain, or discomfort in your pelvis, it would be in your skeleton’s best interest to stop wearing them.
It’s impossible (I repeat), it’s impossible to align your body correctly if you’re wearing a positive-heeled shoe, however small it is, that’s underneath the heel of your foot.
When your heel is raised off the floor in standing (check your trainers – they’ll most likely have a heel too), your bodyweight is pitched forwards and what happens is, to stack yourself upright, you bend backwards from the lumbar spine.
Your pelvis is now out in front of you and your lower back is being compressed.
Go back and re-read point 2 on ‘standing correctly’ and you’ll soon see why heeled footwear isn’t doing you any favours whatsoever.
And, there you have it. My top tips on managing pubic, pelvic and back pain.
If you’re pregnant and want to learn more about how to align yourself, keep aches and pains at bay and decrease your symptoms of pelvic pain, click here to book your space on my next 6-week Pregnancy Pilates course in West Bridgford.
If you’re pregnant and can’t commit to a 6-week course of Pilates, never fear! My Bump to Babe pregnancy fitness classes offer flexible attendance, and you can start these whenever you feel ready.
Suitable for any stage in pregnancy, and a heck of a lot of fun – my pregnancy fitness classes offer you cardio, toning, Pilates, pelvic floor, stretching and relaxation, and if you miss a week here or there – it doesn’t matter.
Bump to Babe pregnancy fitness classes are held on Mondays at 6pm in Lady Bay.
If you’ve had your baby recently and want to know how to adapt movements and care for your newborn baby, check out my Mummies and Buggies (indoor) postnatal buggy classes.
Classes are held on Wednesdays at 11am in Lady Bay.
Suitable for mums 6 weeks after a natural birth, and 10-12 weeks post c-section.