Given what we’ve just learned about some changes that can occur in pregnancy, here are some helpful tips for all our mamas out there.
Tips to Reducing Strain
Avoid asymmetrical postures: Do you like to cross your legs or shift your weight onto one leg while standing? It’s best to try to stay symmetrical with weight placed evenly on both feet to minimize extra strain to the joint surfaces. Remember, when pregnant, the ligaments are not offering as much support as they typically do.
Postures to avoid or minimize
- Standing with all body weight onto one leg
- Carrying infant on one hip
- Sleeping with one knee up
- Crossing legs or ankles
Due to changes in a pregnant woman’s feet, over-the-counter arch supports or even prescribed orthotics can be beneficial to help control the motion and forces coming from the ground into the knee, hip, and low back.
The body has both local muscles and global muscles. Local muscles are deep, respond to changes in posture, and help support and control small motions at the level of our joints. Global muscles are superficial and help generate torque for larger dynamic movements. We need BOTH of these systems to work efficiently at all times in order to function best. Here are some exercises that can challenge work at the hip and trunk muscles in a coordinated way to activate both of these important muscular systems. These exercises will offer stability to the lumbar and pelvic girdle regions that are progressively getting loaded as that little sprout keeps on growing!
With your healthcare provider’s approval, feel free to learn these movements andgive them a try by clicking HERE
If you have questions on low back or pelvic girdle pain during pregnancy, you can contact Jenna Calo at jcalo@bodydynamicsinc.com