Fix Pain & Discomfort During Pregnancy

What's causing pain and how to fix it

During pregnancy, some big changes are happening! Hormonal changes and weight changes can cause some unpleasant issues. There are many hormonal changes, but we often feel our bodies basically stretching out and loosening up. Combined with that, we're adding a lot of extra weight in one specific area, which puts a strain on different areas than we're used to and can cause unwanted side effects. 

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Back

The growing baby on your front puts an extra load on your spine, pulling it forward and making it tired. Many women experience back pain during pregnancy. Exercises such as reverse flies and rows (see pregnancy exercises for more details on these) can strengthen these back muscles to handle the new load. Also, cat-cow stretches help move the spine through full range of motion to prevent it from being "stuck" in an over-arched position,

Not only can it help to strengthen the back muscles, but it can also help to release them.

Lacrosse ball release:

One DIY trick is to tape two standard lacrosse balls together, position so one ball is on either side of your spine (near bottom of neck), and lie down on the floor on top of the balls. Only lie flat on the floor if you are comfortable doing so and are not in your 3rd trimester. You can also do this exercise with your back against a wall. Slowly roll the balls down your spine. When you reach a painful area, spend some time on that spot. Tense up your back muscles and release, repeat three times, or as many as feels good. It will be uncomfortable, but basically has the effect of a good messeus massaging out a knot in your back. 

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Front Lower Belly

You may be experiencing pain and discomfort in the muscles under your front lower belly. These are called your transverse abdominus or TA muscles, and they hold up everything in that front belly area. These muscles are not accustomed to holding up a baby, and they may not be quite up to the task. Strengthening these muscles will go a long way towards comfortable carrying your baby during pregnancy. A few great exercises include dead bugs, leg lifts, and pelvic tilts. Read more here. Also, there are various belly support band available for purchase that help hold up your belly in different ways to alleviate some of the pressure on the lower abs. Just make sure not to buy a product that is meant to be used AFTER pregnancy, because you could really hurt yourself. If possible, aim for a product that supports some of your baby's weight up on your shoulders. 

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Pelvis 

During pregnancy, there are lots of different issues that can happen with and around the pelvis. Mostly these have to do with certain muscles being too weak to handle the new load of your baby, and oftentimes these weak muscles become very tight, in a sense seized-up, because they are taking on more work than they can handle. One way to help with the pain is to release the tight muscles with either a lacrosse ball or foam roller. 

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If the upper back of your pelvis is hurting (SI joint), try lying on your back on top of a lacrosse ball in the affected area. Roll around gently. When you get to a painful spot, stop and tense the muscles in that area, then release. Repeat three times or more until you feel some release. You can also do this while sitting against a wall.

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Likewise, the deep hip rotator muscles (you feel these deep inside in the center of your glutes) can get tight and painful. Again, sit on a lacrosse ball and roll around slowly on your glute. When you get to a tight area, flex and release those muscles at least three times, then move on to another spot. When you apply pressure and then flex and release the muscles, it helps work out the knots and release those muscles. If the ball is too much pressure, try using a foam roller instead. Gently roll around on your glutes until you feel some release. 

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