With so many of your suffering with back and pelvic pain in class at the moment, I thought I’d send you out a quick article regarding what exercise is safe to perform during pregnancy.
If you haven’t heard of Pelvic Girdle Pain, then read my blog – ‘What is Pelvic Girdle Pain?‘to find out a little more about what the condition is, what it affects, and why you feel pain in certain areas.
As many as 20% of women can suffer with pelvic and/or back pain during pregnancy, but I’m here to ease your mind and inform you that exercise, under the right instruction can make your symptoms better.
If you’ve ever been sat down/driving for several hours and then gone to stand up/get out of your car and felt like you were 80 years old, you’ll understand that pain at times, can be debilitating. Have you noticed though, that when you have more of an active day where you’re moving around more, or when you’ve been along to one of my classes, you: a) sleep better afterwards, and b) have less pain as a result?
Well, that’s generally because, when you’re in my class anyway, I choose Pilates-based movements which focus on your pelvic floor and/or core muscles which help stabilise your pelvis and back.
In more cases than not, the stronger your abdominals, the stronger your back. By doing Pilates-based exercise which focuses on your pelvic floor and transverses abdominus (deep core) muscles, this enables you to manage and in some cases, eradicate any discomfort felt.
If you’re experiencing any pain in the front of your pelvic eg near your pubic bone, or to one side of your lower back, then you may indeed have the early stages of SPD/PGP.
As I say, it’s quite common to have back and pelvic pain during pregnancy and after birth, but if you’re in any doubt, my suggestion would be to chat to your Midwife and she’ll then refer you on to a Physio, Osteopath or Chiropractor who specialises in treating pre/postnatal women with this condition.
A Specialist will then advise you to work your pelvic floor muscles effectively, get some strength into your core muscles, and give you a series of, guess what – Pilates-based exercises to do at home to keep things in check.
So, all in all, Pilates really is one of the safest and most beneficial forms of exercise for expectant women to be doing at any stage of their pregnancy. I truly believe that if more mums-to-be did Pregnancy-specific Pilates to keep their pelvic floor/core/pelvic stabilising muscles strong, then fewer women would suffer with back pain.
What are your experiences of Pilates during pregnancy? Have you found it’s helped you? I’d love to hear your thoughts, so drop me a line.
If you want to know which Pilates exercises will help fix pelvic girdle pain, click here to download a handy worksheet which runs through all of the exercises you need to perform, guiding you through step-by-step to help strengthen your core, pelvic floor and pelvic stabilising muscles.