Whether you are newly pregnant or very pregnant you have likely reported having “low back pain” and if not, let’s keep it that way! During your 1st & 3rd trimesters the body releases surges of hormones in preparation for upcoming shifts. Specifically the hormones Progesterone & Relaxin who are responsible for softening tissue & ligaments surrounding your pelvis. Therefore, you may be at risk for joint instability. Specifically the SI Joints, which most of you will report feeling pain on one side of the low back.
Before purchasing a belly band or seeing a chiropractor, make an effort to shift your daily habits to maintain pelvic balance.
Picture the back of you pelvis (your sacrum) as a triangle pointing downwards towards your tail bone. Your goal, to maintain balance of your pelvis so as not to impose stress on your now more sensitive pelvic joints.
#1. Uncross your legs!
I know that may sound impossible but it is essential! Think of your sacrum (triangle), when you cross your legs you are tipping your pelvis and placing more stress on one SI joint. With repetition the stress to this joint causes the surrounding muscles to spasm and overwork to correct. Thus leaving you with low back pain usually on one side. Sitting with both feet on the ground will feel weird at first, but trust me, your pelvis will thank you!
#2. Sit down when taking shoes and pants on and off.
It is a true balancing act to stand on one leg while putting on pants and shoes, especially when pregnant and your center of gravity is shifting. Likely you start with the same leg 1st out of habit. On top of the challenge to not fall over…think about your sacrum (triangle) and think about the wear and tear your joint gets from this very unstable habit. I like to prescribe the “Mr.Rogers Method” Sit down, take your time, and maintain balance in your pelvis.
#3. Activate your butt while walking.
Many of the shifts in your pregnant body will create imbalance favoring the front side of your body often letting our backsides fall asleep (flat booty). Your glute muscles are some of your biggest supporters when it comes to pelvic stability and you need them to fire up. We all spend a good part of our day walking though it’s likely you are not using you butt muscles to help you move forward. Therefore, your sacrum (triangle) is lacking muscular support for its joints. Your mission, when walking, engage your booty with each step by grounding through your heels as you step. Especially going up stairs, no tip toes!
Now its not that you should NEVER cross your legs or stand on one foot or go on you tip toes. My message to you is that repetition of these mindless habits, sitting, walking and getting dressed are making a huge impact on your posture and how you feel in your body. As a culture we are quick to blame pregnancy and spread the message that it is painful and that low back pain is the norm.
It’s time for a shift, in habits and perspective. Pregnancy is A Wellness!