What you can do to help manage those pains:
1) Exercise
Gentle exercise such as yoga or walking can help to keep your muscle tone and strength and helps circulation by pumping blood around your body. If you are particularly sore, swimming or floating can help as it is weightless. Start pelvic floor exercises now! Avoid heavy lifting and strenuous exercise.
2) Stretching
Gentle stretching can help to take the pressure off your tight muscles. Your osteopath can give you stretches that are suitable for you.
3) A warm bath or wheat bag.
Warmth can help to ease muscle tensions just don’t make it too hot as you do not want to overheat.
4) Rest and regular breaks
Who has time to rest? There is so little time already and so much to do before baby arrives, right? It is easy to try and carry on as usual and end up doing too much. Small regular breaks can make you feel rested. Mothers often put everyone else first but this is a time to take care of yourself and your growing baby.
5) Sleep
Sleep is when our bodies best recover. During pregnancy it can be difficult to sleep. Try using a pillow between your legs to help take the pressure off your lower back and pelvis. Also try following the same routine before bed to get your body into a pattern.
6) Footwear
Supportive footwear is important especially if you are on your feet all day. Wearing supportive shoes with a good arch support in the shoe will take a lot of the force from the ground. As tempting as it is to go barefoot or wear jandals as we come into summer, invest in a decent pair of jandals or slip on shoes that have some arch support.
7) Water
8) Osteopathy treatment
Osteopathy is a completely safe and natural, hands-on style of treatment that can be used during any stages of pregnancy. Treatment can include massage techniques, joint mobilisation, stretching techniques, manipulation (clicking), cranial techniques, personalised stretches and more. Each treatment is tailored to each client’s individual needs. Osteopaths are ACC registered and work alongside your other healthcare providers such as your midwife, obstetrician and GP.
Remember you do not have to wait until you have pain before you seek treatment. We treat lots of woman who come in for a “check up” because they want their bodies to stay as supple as possible during pregnancy.
If you have any questions about this process I am always more than happy to chat.
By Lana Fort, Registered Osteopath. Located Kumeu and Henderson:
www.thebodyclinic.co.nz and www.waitakereosteo.co.nz
