Is it Possible to Have a More Comfortable Pregnancy? Spoiler Alert: YES! You don't have to be in pain for 9 months!
Pregnancy is beautiful, sure—but it’s also a lot, right? The aches, the leaks, the "why can’t I breathe?" moments...wait this is all normal right? WRONG… it’s certainly common but not necessarily something to just expect and live with for 9 months. The good news is there are real ways to tackle these symptoms so you can feel more comfortable. Here’s a breakdown of what you can actually do about it. Read ahead Pelvic Pro!
1. Managing Constipation (Thanks, Hormones!)
Your hormones are busy keeping things running smoothly for baby, but they also cause some frustrating side effects.
- For Constipation: Hydrate +++. add fibre gradually (pitted prunes for the win!), and get moving! Walking or prenatal yoga can do wonders. And when you’re on the toilet, elevate your feet (try a stool) to make for easier evacuations! Definitely seek a pelvic floor physiotherapist early on if you’re noticing the stools being backed up on the regular.
2. Easing Back & Pelvic Pain
The extra weight up front shifts your center of gravity, and suddenly, your back and pelvis are working overtime. Here’s how to ease that pain:
- Seek a Pelvic Health Physiotherapist, there are literally hundreds of culprits that contribute to low back pain. It’s important to address the true cause, but here are some things that have helped my clients
- Align Your Posture: Think “ribcage over pelvis” to avoid over-arching your back.
- Pelvic Tilts & Core/Back/Hips Strengthening: Gentle pelvic tilts and glute exercises (like wall squats or bird-dogs) help stabilize and take the strain off your back.
- Change Positions Often: Try to move every hour if you’re sitting or standing for long periods. And remember, avoid any one position for too long!
3. Curbing Leaks
Urinary leaks are super common thanks to bladder pressure and pelvic floor changes, but you can keep them under control. YES, even before the baby has ‘left the building’
- The Knack: Right before you sneeze, laugh, or lift something, quickly tighten your pelvic floor to counter the pressure.
- Balance LENGTH and STRENGTH of the pelvic floor: Yes, pelvic floor exercises help, but a tight pelvic floor can actually make leaks worse! Work on both strengthening and lengthening/relaxing those muscles—hip stretches help, too.
4. Breathing Easier
As baby grows, your diaphragm has less space & your midback and ribcage can feel stiff and behave like a uni-joint, which can make breathing feel tricky.
- Belly Breathing: Try focusing on expanding your ribs to all four corners as you inhale instead of taking shallow chest breaths.
- Try to do more mid-back movements such as thread-the-needle, cat-cows, half moon poses.
- Lean & Anchor: If you’re out of breath, find a wall or counter to lean on and take slow, deep breaths to steady yourself.
- Seek an Osteopath or Pelvic Health PT with training in Visceral Fascial Mobilization for a diaphragm fascial mobilization & they may also take a look at other structures impeding a great breath around the ribcage area. This can feel like immediate relief!
5. Getting Comfortable at Night
Sleep can get tough as your belly grows, but a few simple tricks can make a big difference.
- Pillow Support: Use a pillow under your belly, one between your knees, one behind your back to keep your spine happy, and one for your head & neck of course!
- Ensure your room is cooler to accommodate your basal temperature’s new baseline.
6. Reduce Pelvic Floor Tension
The pelvic floor muscle tone can contribute to discomfort during pregnancy—here’s how to give it a break.
- Stretch Regularly: Hip stretches like figure-4, malasana, cat-cows and gentle butterfly can release tension in your pelvic floor.
- Try a Body Scan: Mentally check in with each part of your body (from head to toes) to release any tension you might be unconsciously holding, especially in your pelvic area. Need some guidance? Check out my YouTube channel, @BodyScanwithJane for a guided body scan and meditation!
A little support, a few stretches, and regular movement can make all the difference in how you feel. And if any symptoms are really holding you back, check in with a pelvic health physio—they can help you make a plan that’s right for your unique journey. For a demo of some of our most prescribed pregnancy exercises and stretches, be sure to check out our “5 Online Birth Prep Workshops - Replay” in our PelvicPro shop! These can be found at www.pelvicpro.ca
Written with love and compassion,
Jane J. Bai MSc PT, MSc, BMSc
Pelvic Health & Orthopaedic Physiotherapist
200YTT
Instagram: @PelvicPro
YouTube: @BodyScanwithJane
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