In part 2 of my blog, I wrote about some ways to keep diastasis recti at bay as well some Roll Model techniques to ease upper back discomfort.
As I write the third installment of this mamahood series, I am now 34 weeks along and although there’s not long to go now, I feel like I’ve been pregnant for an eternity.
Truth be told, the energy and drive of my second trimester has been replaced with more fatigue and some changes I hadn’t expected. The baby has positioned itself for delivery and is sitting so low into my pelvis that I probably go to the bathroom every 30 minutes! Thankfully this doesn’t seem to affect me at night!
I also began experiencing a fair amount of pain around the pubic bone, only to find out that I have symphysis pubic dysfunction. Also referred to as SPD, this condition is due to the hormone relaxin – the one responsible for loosening up the body for delivery – doing its job a little too well! The ligaments that keep the pelvic bones stable get overly stretched which can cause the pubic bone to become less stable. So does that mean I’ve experienced lots of pelvic pain during my pregnancy? Well, in my case, I sometimes sense the creepy feeling of the two sides of my pelvis tugging apart – it’s weird but mostly painless. Other times, especially when I toss and turn at night or when I get up first thing, the pain can be quite intense, but it usually goes away after a few minutes of rest.
What does this mean for my movement practice? Well, I’ve had to modify things quite a bit. I’ve reduced my kettlebell training drastically (once a week) and have modified it considerably, using little to no weight, which still feels really good, especially on my back and hips. I’ve also started attending the occasional prenatal Pilates and Yoga class, but most of my practice now happens at home, where I can take my time to do exactly what I want and need for pain relief during pregnancy.
I’m still rolling with my YTU Therapy Balls on a daily basis, especially the hips, feet and upper back and working on bringing everything to center, rather than apart. I have several go-to movements that I incorporate in my home practice: Bridge Lifts (which I do with a Coregeous® ball between my upper thighs). To not forego strength training altogether, I also include lateral lunges (making sure they are not too wide) some of which I do with one foot on a Pilates Reformer box to light up my outer hips; side planks and wall slides; and, upper body work with therabands. All of these movements are fantastic to be a strong mama when baby arrives and to keep the pelvic floor, back, and deep abdominals strong to prevent DR and pelvic floor dysfunction.
Speaking of pelvic floor, come back Friday for some useful tips that will set the tone for an easier time post-partum.