Have a Pain-Free Pregnancy
Are you having any of these problems?
- Low back, hip and buttock pain?
- Pubic bone and groin pain?
- Tailbone pain?
- Having problems getting comfortable at night because you ache everytime you turn in bed?
- Having difficulties exercising or even walking because you are sore?
- Experiencing discomfort and pain after giving birth?
Why am I sore?
Pregnancy causes changes throughout your body and especially around your pelvis. You are producing hormones that are making your joints looser. This happens so that your pelvis can gently expand and prepare for giving birth.
Your groin, pubic bone and tailbone are all part of your pelvis and this is why these areas can get sore. Your lower back and your hips attach to your pelvis and they can get tight and sore if your pelvis is under more strain through the pregnancy. Your posture starts to change as your belly grows, putting more pressure on your lower and mid back.
Your pelvis is an important structure since it's your center of gravity. It needs to be strong, yet flexible, to provide your body with the support it needs to get you moving.
As your pelvis changes through pregnancy, some of your muscles, which attach to your pelvis, can get weak and tight due to the extra demands on your body.
What about my pelvic floor?
The pelvic floor is a group of muscles, nerves, ligaments and tissues found at the bottom of your pelvis. The pelvic floor attaches from your pubic bone in the front and to your tailbone at the back.
The pelvic floor holds and supports your internal organs and provides you with bladder and bowel control to prevent incontinence and pelvic organ prolapse.
The pelvic floor is vital for sexual fuction. Sexual response and the ability to have proper sensations and pain-free intercourse results from a healthy pelvic floor.
Why is the pelvic floor important during pregnancy?
Besides giving your bladder and bowel support to prevent incontinence, the pelvic floor is part of your core muscles. The core is a group of muscles that act like a natural belt around your pelvis. It provides strength and flexibility to your pelvis when you move. When you are pregnant, some of these muscles start to stretch. These changes can affect your pelvis and your lower back, causing discomfort during your pregnancy.
The pelvic floor needs to be strong yet flexible during your pregnancy. This muscle needs to stretch (a lot) to allow the baby to pass through the birth canal.
What should you do?
- Find out the best exercises that target your pelvis.
- Learn how to protect and strengthen your pelvic floor muscles
What about after I give birth?
Giving birth also causes changes to your body. These changes can happen wether you had a vaginal delivery or a c-section.
Your pelvic floor after a vaginal delivery
- Can be quite sore and tender from tears and episiotomies.
- May be weak from being stretched causing you to have incontinence.
- May be tender and cause you discomfort with intercourse.
If you had a c-section
- You may be quite tender and sore around the incision.
- Your abdominal muscles may feel quite weak.
- You may wonder how to strengthen your stomach once you heal.
Your pelvis after giving birth
Your muscles are still weak and recovering from giving birth, so your joints and muscles can still be achy.
You may have a Diastasis Recti.
A diastasis recti is a separation of the rectus abdominus muscle (your “six-pack” muscle). Between your rectus muscle is connective tissue and it’s this tissue that stretches during pregnancy. It can continue to stretch after you give birth, and the more it stretches, the thinner and weaker the connective tissue becomes. There are exercises you can do to help strengthen your abdominal muscles.
What are my options?
There are many ways to get pain-free and back in shape after having a baby.
Learn the best exercises for your pelvis, abdominals and pelvic floor muscles.
Get your pelvis and muscles back in shape!
Our Pelvic Health Physiotherapist will teach you the exercises that you need through your pregnancy and properly evaluate and treat your diastasis and pelvic girdle pain.
Our physiotherapist will provide you with the pelvic floor therapy you need to be pain-free and prevent incontinence, pelvic girdle pain, during and after your pregnancy.
Benefits of Pelvic Health Physiotherapy during and after pregnancy
- Improved physical health.
- Improved sleep.
- Less stress and anxiety.
- Prevent or treat incontinence.
- Improved intimacy and less pain with intercourse.
- Better post-partum recovery.
Take the time to take care of yourself!
Call us at 474-4440 to find out how Pelvic Health Physiotherapy can help you during your pregnancy.
For further information read our article on Pain After Childbirth.