MOMMY MONDAY: How to relieve posture-related aches and pains

As the pregnancy progresses, it’s normal to feel mild aches and pains as your bones, joints and muscles adapt to the changes in your body. Following the next few tips can help alleviate this pain when it occurs. If you experience worsening or chronic back, hip, heck, or shoulder pain, your caregiver should be informed.



BACK PAIN
-Strengthen the upper back, abdominals, glutes, and hamstrings.
-Stretch the lower back, chest, hip flexors, and piriformis.
-Practice the postural exercises mentioned in MOMMY MONDAY blog post from Aug.30th.
-Modify your workout and certain exercises to minimize back strain.
-Use a firm mattress or a bed board.
-Use a maternal back belt ONLY when necessary (becoming reliant on it will be more detrimental in the long run, DON’T let that happen!)
-For chronic pain, consider massage and physical therapy (my chiropractor, Dr.Sheu, mentioned in THERAPEUTIC THURSDAY blog post from Sept. 9th has helped many prenatal women-highly recommend!)

NECK and SHOULDER PAIN
-Strengthen the upper back and neck.
-Stretch the chest.
-Stretch the neck forward, to the sides, and in half circles from one shoulder to the other. (Bending your head backward could strain your cervical spine)
-Use a firm mattress.
-Use pillows to rest your top arm and leg on when lying on you side.
-Wear a bra at night.
-Get neck and shoulder massages. (a great excuse to bother your partner about!!)

HIP PAIN
-Wear low-heeled shoes
-Spend less time sitting down (it tightens the hips flexors and piriformis)
-Stretch the hip flexors and piriformis.
-Try some hip mobility exercises. (such as the pelvic tilt: anterior, posterior and lateral)
-If the pain is severe, you may need to walk with crutches until after your pregnancy.

*SCIATIC PAIN*
It really depends on the severity of the pain to determine relief methods. If you experience it only when the baby shifts position which causes pinches on the nerve, stretching the piriformis may help. If you’re feeling chronic sciatic pain throughout the pregnancy, massage, rest, and relaxation may be your only relief. (However, I have been told by patients who have been treated by Dr. Sheu, that they have felt much improvement in their conditions-so it doesn’t hurt to ask around for more available options that may help you.)

Until next time Mammas, you’re already dealing with the whole pregnancy thing-lets try to keep this “pain thing” a minimal eh?

Health respect & happiness,
Beki