Four movements you shouldn’t take for granted when pregnant
Pregnancy brings on a range of changes to the entire body, and movements that once felt like a piece of cake, begin to feel more like a slice of pain.
A common complaint is pelvic pain and this is partly due to the increased levels of relaxin in the bloodstream. Relaxing is one of the hormones makes the ligaments in and around the pelvis a little more loose and lax to prepare for the delivery. The problems occur when the ligaments become too loose, and the joints of the pelvis aren’t supported properly – things get clunky!
Below are the ways to perform 4 basic movements so that you don’t aggravate an already tender area.
Sit to standing position
- Shuffle your bottom to the edge of a chair
- Keep your feet and knees hip width apart, and your back straight
- Lean forwards from your hips so that your nose is in line with your knees
- Gently squeeze and lift your pelvic floor and lower abdominals and stand up
- Using your arms to help push off if needed.
It’s recommended to avoid lying on your back for long periods of time at around 20 weeks. Lying on your side with a pillow between your knees and another under your tummy is a popular position. If comfortable, bringing your knees up close to your belly will take a little pressure off the lower back and pelvis.
Turning over in bed
Moving around in bed will always be more comfortable if you gently contract your pelvic floor and lower abdominals before moving. This helps support the pelvic joints. To turn to your side:
- Contract core muscles, bend one knee up at a time
- Turn your head to the direction you want to turn to
- Bring your far arm over your body towards the side you are turning to
- Drop both knees to the side your turning to and roll
Getting out of bed
- Roll onto your side with your knees bent up, move your feet over the edge of the bed and prop yourself up onto your elbow
- Gently contract your core muscles and push yourself up sideways with your arms
- Reverse the process when you lie down.
If you need additional assistance, a physiotherapist who treats women health related cases would be a great option to diagnose and guide you further.