3 Pains You Don’t Have to Live With During Pregnancy

Are you having pain during pregnancy and being told “it’s just part of being pregnant”? 

As pelvic floor physical therapists were here to say that although these pains might be common, it’s not something you have to just “deal with”. One of the many benefits of seeing a pelvic floor physical therapist during pregnancy is for prevention and relief from these pains so you can focus on staying healthy and preparing to meet your little one. 

An evaluation by a pelvic floor physical therapist is the best way to get the exercises specially designed for you and what we find to be causing the discomfort. Treatment after an evaluation usually looks like a combination of manual therapy for tense muscles, postural awareness education, breathing education and exercises, and exercises targeted on the muscles you specifically need strengthened for relief.

Below are some of the most common pains during pregnancy we see, why they usually occur, and a movement to try today for relief!

** Disclaimer: This is NOT to be utilized in place of medical advice. If you are experiencing pain you should report this to your doctor and see a pelvic floor physical therapist. This is not to be seen as a diagnosis or treatment advice. We do not have a relationship in the form of doctor-client, therefore you are taking in this information with the understanding of the above.

Low Back Pain

Commonly low back pain occurs due to a combination of weak hip and core stabilization muscles and poor postural awareness that comes with a growing baby and belly. Many women will feel this during long periods of standing and walking. 
Try this core exercise below for low back pain:

Quadruped Core Activation 

How to Perform: Make sure hands are under the shoulder, knees under the hips, and that you have a neutral spine (shouldn’t be rounded or arched). Start by taking a deep inhale allowing the belly to relax, then as you exhale draw your lower belly in and up (think about hugging your baby). Hold for 3-5 seconds, then relax and repeat for 10 reps.

Pubic Symphysis Pain

Pubic symphysis pain (pain along the pubic bone/groin) can occur due to the pelvis expanding to allow space for the growing baby, unequal pulling of muscles along the pelvis, and weak glute and core stabilization muscles. Many times women will feel this “crotch” pain when rolling in bed, getting into or out of a car, and walking. 

Try this exercise out for pubic symphysis pain:

Bridge with adduction squeeze

How to Perform: Use a pilates ball, yoga block, or folded up pillow in between the knees. Take a breath in and as you breath out draw your lower belly in and up (hugging baby) and squeeze the ball in between your knees.  Hold this for 5-10 seconds (keep breathing!) and repeat for 8-10 reps.

Round Ligament Pain

Round ligament pain is pain along the front the hips (can be both or just one) that happens when making transfers like standing up from a chair, getting up from the ground, or getting up out of bed. This occurs due to a combination of the ligament stretching due to growing baby and belly, decreased mobility of pelvic muscles, and weak pelvic and core stabilizer muscles. 

Try this exercise out for round ligament pain:

Half kneeling hip flexor stretch with overhead reach 

How to perform: Start in a half kneeling position with your back knee under your hip and ankle under the knee for the front leg.  Activate the glute on the back leg and lean the entire body forward (should feel a stretch in the front of that hip). This in itself might be enough of a stretch; to increase reach the same arm up and over, take an inhale into the now open side body, then exhale and come back to the center.  *Note: it's important to make sure we are not arching at the low back during this, the back should remain neutral!  Perform 5-6 times on each side.

If you are experiencing pain, leakage, or constipation during pregnancy, pelvic floor physical therapy can help!

Pelvic floor physical therapy during pregnancy can not only help relieve these issues but help you prep your body for labor and delivery and a stronger recovery postpartum!

Call us to day at 727-828-6238 or click here for more information!

By: Dr. Katie Ihlenfeldt, PT, DPT