Pregnancy: A Musculoskeletal Event
For way too long we have viewed pregnancy as just a uterus and a baby. We think of baby names and what their nursery is going to look like. But lets look at it from a physical therapy perspective and see just how pregnancy can impact you from head to toe!
The Body’s Big Transformation
Pregnancy isn't just about a growing baby bump; it's about your entire musculoskeletal system adjusting to accommodate your baby. From your spine to your pelvis, things are really shifting!
1. The Pelvic Shuffle
Let's start with your pelvis. During pregnancy, the hormone relaxin steps in to help loosen up the ligaments and joints. This hormone actually peaks in the first trimester and then comes into play during labor. Which is why it isn’t uncommon to start having back, hips, SI joint, pubic bone pain in the first trimester. You might feel like your pelvis is doing a dance of its own, shifting and adjusting as it prepares to make room for your little one.
2. The Spine’s New Challenge
Your spine is another player in your ever changing pregnancy body. As your belly grows, your center of gravity shifts forward. To compensate, your lower spine has to curve more dramatically, which often results in lower back pain. But then you don’t want to fall backward so your mid back increases in it’s curve to bring you forward, and lastly your neck has to compensate with what is occurring at your mid back. It's like your spine is trying to balance a very heavy, very precious cargo all while continuing to keep you upright, instead of falling over!
3. The Core Muscles’ Workout
Your core muscles, including the deep abdominals (transverse abdominus) and pelvic floor, are working overtime. These muscles support your growing uterus and help maintain trunk support. As they stretch and thin out, they can get quite sore. This stretching can also lead to diastasis recti, where the rectus abdominus muscles (aka your 6 pack muscles) separate in the middle of your abdomen, creating a bit of a gap. Don’t worry, though—a diastasis recti is considered normal during pregnancy. It is your body’s way to adapt to the growing uterus.
4. Leg Muscles Under Pressure
Let’s not forget about your legs. As your weight increases, your legs and feet bear more load. This can lead to swelling and even varicose veins. Additionally, the added weight might cause some aches and pains in your legs, especially after standing or walking for extended periods. A good pair of supportive shoes and compression garments like socks and support leggings can make a world of difference.
5. A Little Flare to your Ribs
As your uterus grows it pushes your internal organs up and out of the way. But in order to accommodate the organs, the ribs start to flare out to create a little more space. This rib flare can also contribute to a diastasis recti since your rectus muscle (aka your 6 pack muscle) is attached to the lower ribs.
How to Keep Your Musculoskeletal System Happy
Navigating these musculoskeletal changes can be challenging, but there are ways to help ease the strain:
Stay Active: Gentle exercises, like prenatal yoga, resistance training and walking, can strengthen your muscles and improve flexibility. Always check with your healthcare provider before starting any new exercise regimen.
Practice Good Posture: Be mindful of your posture throughout the day. Consider using pillows for support while sitting or sleeping.
Wear Supportive Gear: Invest in a good pair of shoes and consider a maternity support belt if you're dealing with pelvic or back pain.
Stretch and Strengthen: Gentle stretching and strengthening exercises can help alleviate tension and build support for your changing body.
Listen to Your Body: If something doesn’t feel right, don’t hesitate to reach out to your OB and pelvic floor physical therapist. They can offer guidance and solutions tailored to your specific needs.
Pregnancy is a remarkable journey, and understanding the musculoskeletal changes that come with it can help you navigate this time with a bit more ease. After all, your body is doing an incredible job—creating life and adapting to all the changes that come with it. Give yourself some credit and a little extra care as you embrace this unique adventure!
Check out these pregnancy support garments:
SRC Health has several styles of compression garments from shorts to leggings. Get 10% off your purchase with code DrMaddie
LoveSteady has great perineal compression underwear. You can use code "DRMADDIEPT" and get 15% off your first order!
MamaStrut is an all in one brace. It supports your low back, pelvis, and perineum. Plus it comes with perineal ice packs when things are feeling a little sore.
The Belly Bandit is specifically designed for pelvic pain during pregnancy
This page contains affiliate links. If you use these links to buy something I may earn a commission.
