Keeping comfortable in pregnancy

Along with maintaining pre-natal chiropractic care, the following guidelines can help to make your pregnancy as comfortable as possible.

Standing

Keep your weight evenly distributed on both feet. If you have to stand for extended periods, shift your weight gently from one foot to the other and try walking around. Try to avoid standing with your hands on your hips and bottom out, this can cause over arching of the back and can affect the angle of the sacral bone and aggravate back pain and discomfort.

Sitting

Elevate your legs whenever possible, keep your hips higher that your knee’s. Try not to cross your legs. Avoid tight constricting clothes around your legs that could inhibit circulation.

Lifting

When picking up something or someone from off the floor, always squat down and let the strong muscles of your legs do the job. You should never lift with your back. Keep your back straight. Do not bend from the waist.

Encourage younger children and toddlers to climb up on to a stool or chair so that you don’t have to pick them up from the floor. This, I find, is usually an instigating factor of discomfort when there is a pelvic weakness later on in pregnancy. It’s a good idea if you have a toddler, to start encouraging them to stop being lifted from as early on in your pregnancy as possible and get Dad to help out.

Getting out of bed

Slowly roll over on your side. Push up with your arms and swing you feet over the edge of your bed so that you abdominal's and lower back muscles are not strained. Keep your knees together. Moving too quickly may stretch ligament (round ligament) that support your uterus, causing pain.

Muscle cramping

If the muscles of the lower leg cramps, point the heel of the foot (not the toes). This gives the calf muscle a good stretch. Relax the leg completely, repeat as often as possible. For cramping in the upper body, moist heat over the region, i.e. shoulders, is beneficial. Avoid heat over the lower back.

Breathing comfortably

Lifting the ribs may relieve the shortness of breath that occurs in the later months of pregnancy. Sit comfortably on chair and put your arms over the top of your head. This lifts the rib cage up and away from the uterus.

Pelvic rocking

This can be done to relieve back tension and discomfort. May be done in many positions

While standing:

Lift the abdomen up and tuck the buttocks under. Think of squeezing and tilting the pelvis forwards as the buttocks tightens.

While lying on your back:

Bend your knees and place your feet on floor (or bed.) Flatten your back against the floor. Your buttocks will tighten and roll towards your tummy. Hold this for a few seconds and relax, repeat a few times.

On hands and knees:

Inhale and stretch your head up, relax your back (keep it flat). Exhale and stretch your back up like a cat and tuck the head in. This is great position for back ache during pregnancy and is very helpful during labour if you are struggling.

Relaxation

Relaxing is essential.

Pregnancy and childbirth are times of great physical and mental stress. There are many ways to increase your ability to relax and it is up to you to find what methods best suit your needs.

Meditation: allows you to centre yourself and thoroughly relax both mind and body. If you have never done meditation before, this may be a great time to learn.

Light exercises: such as walking or distractions like reading, can allow you to relax.

Conscious release: is when you tense and relax different parts of your body.

This exercise helps you to learn to isolate tension in one muscle group while relaxing others.

Sleeping

Lying on your side is best. Support your hips with a pillow between your knees. A smaller pillow can help prop up and support your bump.

Useful contacts:

Bath Home Birth Groups - Contact Rachel on 01225 868961

Born in water - hiring of birthing pools to expectant families - call Rachel 01225 868961 or

Lisa Barnes - a registered homeopath, working with both classical and modern approaches to homeopathy. Lisa offers effective care for both mother and Baby. http://www.thehealthlounge.co.uk

Post Natal Pilates: Mara Kirk Reynolds - www.pilates-bath.co.uk or call 01225 464383

To book an appointment email -
or call 07879 221460.