Pregnancy can prove difficult for numerous females, with pelvic pain regularly presenting as an issue. While there are several home remedies to relieve pelvic pain during pregnancy, chiropractic care is an often overlooked and safe option that can provide significant relief from discomfort and improve overall wellbeing. From exercises to stretches and even chiropractic treatments, we’ll explore how you can use these methods to effectively manage your pelvic pain during pregnancy.
Table of Contents:
- Exercises to Relieve Pelvic Pain During Pregnancy
- Stretches for Pelvic Pain Relief
- Chiropractic Care for Pelvic Pain
Exercises to Relieve Pelvic Pain During Pregnancy
Many pregnant women may encounter unpleasant and frequent pelvic pain. Fortunately, exercises that target the hips, back, abdomen and glutes can help reduce pelvic pain.
For example, hip circles are an effective exercise for relieving pelvic pressure during pregnancy. Stand with your feet apart and knees slightly blent; rotate hips in a clockwise circle 10 times then counterclockwise for same amount of time. Then rotate your hips in a circular motion clockwise 10 times before repeating counterclockwise 10 times as well. You can hold on to something, like the arm of the couch or the stand next to the wall for balance if needed. This exercise helps loosen tight muscles around the pelvis and strengthens the lower back muscles to provide better support for carrying extra weight from pregnancy hormones and baby’s growth.
Another great exercise for reducing pelvic pain is cat/cow stretches or gentle yoga poses like child’s pose or downward facing dog pose which help open up tight areas in the body such as shoulders, chest area and spine where tension builds up due to changes in posture during pregnancy. Begin on all fours with wrists directly below shoulders and knees beneath hips; inhale deeply while arching your spine towards the ceiling (cat stretch). Then exhale slowly while lifting your chin and dropping your tailbone down towards floor (cow stretch), letting your belly completely relax. Repeat this movement several times throughout the day to keep body loose & relaxed, especially after long periods of sitting or standing still.
Glute bridges are also beneficial because they strengthen core abdominal muscles which helps take some strain off of other muscle groups affected by postural shifts caused by growing belly size. To perform this exercise, lie on back with feet flat on ground at hip width distance and arms resting along sides; lift your hips up off floor by contract your bum muscles until there is a straight line between your shoulders and knees, like you’re making a tabletop with your core. Then slowly lower your hips back down without touching ground – repeat 8-10 reps 3x per session if possible.
Exercises to relieve pelvic pain during pregnancy can be a great way for expecting parents and families to find relief from the discomfort associated with this condition. Exploring the effectiveness of stretches in relieving pelvic pain during pregnancy can be a beneficial approach to managing this condition.
Stretches for Pelvic Pain Relief
Stretching is an important part of relieving pelvic pain during pregnancy. Gently extending the muscles and tendons that keep the pelvic region stable can help to improve posture and reduce aches. Stretches should be done slowly and gently, with attention paid to any areas of tightness or tenderness.
A few basic stretches are recommended for pregnant women experiencing pelvic pain:
Bend your knees and place both feet flat on the floor while lying on your back to stretch your glutes. Gently press one knee out to the side while keeping your other leg straight, feeling a gentle stretch in your glutes (buttocks). Hold this position for 10-15 seconds before switching sides.
• Hamstring stretch:
Sit up tall on a chair or bench with one leg extended in front of you, toes pointed towards the ceiling. Bending from the waistline with an upright posture, experience a soothing strain in your hamstring muscles by inclining towards the extended leg. Hold this position for 10-15 seconds before switching legs.
• Hip flexor/quadriceps stretch:
Stand facing away from a wall or countertop with one foot slightly behind you so that it’s almost touching the wall/countertop behind you. Bend both knees slightly as if doing a half squat then reach up and grab onto something overhead (like doorframe) while pressing into your rear foot at an angle towards the wall/countertop behind you until you feel a gentle pull along front side of hip (hip flexors) and top of thigh (quadriceps). Hold this position for 10-15 seconds before switching sides.
Lying on either side, ensuring no pressure is placed against the lower abdomen area by placing a pillow under one’s head if necessary, one should brace their abdominal muscles by drawing their belly button towards their spine without holding their breath. This contraction should be held for 5-10 seconds and repeated 3 times each side twice daily; progressing as tolerated and adding more repetitions over time but ceasing immediately if any increase in pain occurs during the exercise session.
Stretches for pelvic pain relief can be a great way to help alleviate the discomfort associated with pregnancy. Nevertheless, one should not discount the potential of chiropractic care to provide relief from pelvic pain associated with pregnancy.
Chiropractic Care for Pelvic Pain
Expectant mothers frequently report suffering from aches in their pelvic region. Chiropractic care can be an effective way to relieve pelvic pain caused by the growing uterus, hormones, and ligaments that support it.
Chiropractors may employ manual techniques, such as spinal adjustments, massage treatment and mobilisation to reduce strain on pelvic joints. Adjustments applied by chiropractors can help reduce pain in the lower back, hips, groin area and pubic bone region that is common during pregnancy. Additionally, chiropractors may also provide advice on how to manage pelvic floor dysfunction or chronic pelvic girdle/hip joint instability which can contribute to severe pelvic discomfort in pregnant patients.
Prenatal chiropractic care, such as “pelvic tilts” or “pregnancy pillows,” can be used to provide relief from round ligament pains and general lower back/pelvic area discomfort during pregnancy. These tools help pregnant women relax their muscles while providing extra support for the spine and hips as the baby grows, so they don’t have to endure any unnecessary aches and pains due to incorrect posture or misalignment of bodily structures.
Because the pelvic joints move to allow for birth of a baby, especially in the third trimester of pregnancy, chiropractic care is a safe and effective option to help relieve the pain associated with this.
From exercise and stretches to chiropractic care, pregnant women have a variety of options for relieving pelvic pain during pregnancy. From exercises and stretches to chiropractic care, it is important that pregnant women find the best option for them in order to reduce discomfort and improve their overall health. Getting aid from a proficient practitioner, like a chiropractor, could be advantageous in providing alleviation from pelvic distress while pregnant.
If you are experiencing pelvic pain during pregnancy, consider seeking chiropractic care to provide relief. Chiropractors can help alleviate the discomfort and improve your overall wellbeing.