Post pregnancy aches and pains

Hi there,

Here's an article I wrote for the last edition of the the Baby Book. Unfortunately, pain experienced during pregnancy doesn't always go away after the baby has arrived. It can also be replaced by other pain patterns as a whole new set of demands are placed on your body!

Ok baby’s here – but why does my body still hurt?

Expectant mums are often told to grin and bear it when experiencing aches and pain during pregnancy. Focus is put on coping with muscular problems, as it’s often difficult to eradicate them whilst pregnant.  So it must be even more frustrating when the pain hangs around after baby arrives, and maybe new aches and pains appear as well.

The body goes through many changes during pregnancy. Posture alters, owing to weight gain primarily on the front of the body, placing extra strain on abdominal and pelvic floor muscles. The body produces hormones which soften ligaments and joints, particularly the pelvis, to enable the baby to pass through the birth canal. These factors all add together to cause back and hip pain for many pregnant women.

So the body has really been put through its paces - and then a whole new set of challenges confront it! Carrying an ever-growing baby in different positions, feeding, bending over and pushing a buggy all take their toll, exacerbated by a lack of sleep and time to focus on yourself. But, with a new arrival to look after, it is all the more important to look after yourself. Being aware of your posture, movement and lifting and taking a few minutes each day to stretch will make a big difference.

Top tips:

Posture – focus on standing tall, imagine a helium filled balloon attached to the crown of your head.

Sitting - make sure you have good lumbar support when sitting, especially when feeding, try not to cross your legs as this puts extra strain on hip and back muscles.

Lifting – bend your knees when lifting keeping your back straight. If bending to pick something up step forward with one leg bending that knee.

Movement – try to avoid repetitive bending and twisting. If you find you are always twisting in one direction try to vary it so you are working the other side of your body as well. Make sure working surfaces are at waist or hip height and alternate sitting and standing jobs.

Top stretches:

Lie on your back on the floor with your knees bent and your feet on the floor. Cross one leg over the other leg and use it to gently push the lower leg to the side and towards the floor - hold for as long as is comfortable 

- up to 60 seconds. Repeat for the other side.

Lie on your back on the floor bend one knee and bring it towards your chest hold for 30 seconds and then guide it over towards the opposite shoulder - hold for another 30 seconds. Repeat for the other side.

Place the heel of one leg on a step, ledge or chair and lean forward slowly keeping the thigh and hips square. Hold for as long as is comfortable up to 60 seconds. Repeat on other leg.

Retract your head keeping your chin tucked down and in and gently bend your neck to one side - ear to shoulder - and keep it there for 30 seconds or as long as is comfortable. Repeat to the
other side.

Gently drop chin to chest (clasp hands behind head and use weight of arms if
you can without it hurting) hold for 30 seconds.

Stand in a doorway with arms at shoulder height and hands on the doorframe.
Step forward with one leg and lean forward so that you can feel a gentle
stretch across the chest - hold for as long as you can. Move hands so that
they are level with your chin and repeat and move hands up so that your arms
are not bent and repeat.

Alice Webster FHT VCTC, remedial massage therapist, specialising in pregnancy, myofascial release and hot stone treatments.

07894 630450

www.alicewebster.com