During the second and third trimester of pregnancy, your body will go through so many changes. The body’s gravity starts shifting and your posture starts to change, adding more pressure to the joints and the soft tissue of surrounding areas. These, and the hormonal changes you are going through as well, can increase the chances of joint restriction and muscle/ligament instability in your spine, pelvis, sacrum and hips.
Common symptoms you might experience during this transition are (but not limited to):
muscle tightness
soreness
joint stiffness
pubic bone pain
numbness/pins & needles
most commonly, lower back pain and/or sciatica.
Another common lower back symptom can be caused by irritation to the sacroiliac joint.
There is weight gain and fluid retention during pregnancy, which can cause aggravation to the joints in your back and pelvis. Sciatica pain can be caused by either the piriformis muscle tightness putting pressure on the sciatic nerve or the growing uterus adding direct pressure to the sciatica nerve at the L4-L5 level.
It is very common to experience some of these symptoms throughout pregnancy, even during the first trimester. However, it is not something you have to work through and deal with until you give birth. You have options!
HEALTHCARE
Treatments such as chiropractic adjustment, massage, acupuncture and pelvic floor PT can help you to get back to your pain free self.
For example, chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for mom to move around. It also can affect baby's ability to move into optimal position during delivery.
Chiropractors at our office utilize the Webster Technique to establish mother's pelvic balance and alignment during pregnancy. With a balanced pelvis and spine, spine and pelvic mobility is restored, decreasing pain and discomfort during pregnancy. This can help the baby to have more room to move around the womb improving the chances of the baby moving into the correct position before labor, facilitating the delivery.
EXERCISES
During your body transition through pregnancy, it can create instability in certain areas which can be the root of your pain. Our goal is to prepare and strengthen your body for the development of your little one and delivery.
Here are a few positions and exercises recommended for core strengthening and muscle/ligament stability. (These exercises and stretches are beginner friendly):
Pigeon Pose
Lunges (Progress to lizard)
Kneeling squats (Beginners)
Tabletop (Core exercise)
Cat/Cow
Hip Thrust
Straddle stretch
You can also make modifications during your night time. Sleep with a pregnancy pillow, when turning in bed from side to side keep your legs together and get up from your side (no crunches) when getting up from bed.
If you are pregnant or trying to conceive, working with a chiropractor from day one can dramatically improve your body function, giving you and your child the best opportunity for better health. We can help you. Call us today!
In health,
Dr. Shirley
(216)952-3830