Modifying Your Workouts When You’re Experiencing Pelvic Pain During Pregnancy

Chloe Pedley Jul 2, 2017 0 comments 0

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Hey you sparkly, glowing, goddess, you! Pregnancy can be an uncomfortable time for some women and one of the number one reasons I refer my clients to a physiotherapist is because they're experiencing back and pelvic pain.

You know that exercising during pregnancy is great, right? And you know how to stay safe during your workouts by following a few sensible guidelines, and we love the idea of you making healthy life choices and getting a bit sweaty while you grow your tiny human!

Unfortunately a huge number of women experience pelvic pain, often in the sacro illiac joint (nasty-assed-pain in your lower back) or in their pubic symphisis (nasty-assed-pain in your pubic bone)

Unfortunately a huge number of women experience pelvic pain, often in the sacro illiac joint (nasty-assed-pain in your lower back) or in their pubic symphisis (nasty-assed-pain in your pubic bone)

But WHY, Chloe, Why?

As your belly grows, your core muscles stretch and weaken and you start producing relaxin in preparation for growth and birth, everything gets a bit loosey goosey, and can slip out of place, resulting in inflammation and pain.

Basically, all the lovely things that your body does as it prepares for labour and birth create the perfect conditions for your pubic bone and SIJ joint to get a bit cranky, inflamed and sometimes agonisingly painful.

So let's look at the exercises you should AVOID so as not to aggravate already cranky joints, and keep your pregnancy as pain free as possible.

Avoid single leg exercises - loading up your SIJ and pubic symphisis joint with shearing forces when it's already unstable can really hurt. Sometimes this can even mean walking in water is too much for the old joints.  Single leg movements like lunges, kick backs,

Avoid high impact exercises like skipping, jumping, metafit classes, and running are bad news for inflamed, cranky, sore joints.

Avoid wide legged poses - stretching a joint that is already inflamed and under pressure is going to hurt, and make it worse (I found this out the hard way personally, after trying to "heal" my pubic pain by sitting almost exclusively in tailor pose)  so avoid wide legged squats, lunges, lateral lunges, and basically anything that adds undue stress to your aching pelvis.

Basically, all the lovely things that your body does as it prepares for labour and birth create the perfect conditions for your pubic bone and SIJ joint to get a bit cranky, inflamed and sometimes agonisingly painful.

If you're not cringing reading all of this, you're doing better than me writing it, I have my legs firmly squeezed together.

The good news is there are still plenty of exercises you CAN do to stay fit and active during your pregnancy. Modify your workouts so that you're seated, supported, and stable through your pelvis.

Some basic exercises that you can include in your regime are:

And depending on what else is going on in your body your personal trainer can recommend a workout regime to keep you stable and pain free.

If you are experiencing SPD pain, then there are things you can do!

  1. Speak to your doctor
  2. Speak to a pelvic health physiotherapist (do it do it do it!)
  3. Wear support garments (speak to your physiotherapist and get a GOOD quality one)
  4. Take care as you move, especially getting in and out of cars and bed. Keep your legs together.
  5. Apply ice/heat if it gives you comfort
  6. Support yourself when you're sleeping with pillows, and try and lie on your side.

While pelvic pain is really common in pregnancy, I don't want to leave you with the impression that it's normal. The pain can be managed and sometimes alleviated altogether with physical therapy and support.

Chloe Pedley
Founder at Polkadotsi
Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband.
She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.

Chloe is the founder of Polkadotsi, mother of four little boys, and wife and lover to a magnificent husband. She's interested in all things sex and sexuality, and seeks to make a positive difference in the world by education.

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