Ryn’s Journey: from Pain & Despair to Hope & Relief

Kevin & Ryn talk about how to use the MatenaLIFT two-step home program to relieve your pregnancy related back/pelvic pain.

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The Simple Truth about Pregnancy-Related Back / Pelvic Pain

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                                PREGNANCY PAIN                                  RELIEF

The simple truth about pregnancy-related back / pelvic pain is:

If your pelvis gets driven forward / downward in response to your baby’s front loaded weight, you will likely experience pregnancy-related back and/or pelvic pain.

If you can reset and then support your upright pelvis, you will likely be able to get sustained relief of your pregnancy-related discomfort.

Is it really this simple?

Yes, it is

Why is this?

When your pelvis is upright, gravity acts to tighten the ligaments that support your low back, pelvis, hips, and legs. This is your body’s natural position of comfort and stability.

When your pelvis is driven forward / downward, the ligaments that support your pelvis loosen and gravity now acts to draw your pelvic bones apart. This sets off a “chain reaction” that destabilizes your low back, pelvis, hips, and legs and renders you more vulnerable to developing pain.

What’s the best way to reset your upright pelvis and get relief?

Pelvic tilt exercises, which rock your pelvis back up and flatten the curve in your low back, are the best way to reset your upright pelvis and get relief.

If it is really this easy, why do so many women (maybe including yourself) do pelvic tilt exercises and still fail to get much relief?

The problem is that the common maternity pelvic tilt exercises, found online and often provided by health care practitioners, are not powerful enough the actually reset your upright pelvis.

What you need are more specialized pelvic tilt exercises which combine body positioning, muscle power, and leverage to help reset your upright pelvis.

Here is one of the special PELVIC TILT EXERCISES our patients use to reset their upright pelvis and get relief.

What if this specialized pelvic tilt exercise is not enough for you to get sustained relief?

Stay hopeful and don’t give up, this is a common complication that occurs with around 50% of my patients trying to relieve their pregnancy-related back / pelvic pain.

Most of the time, this means that your pelvis has become “too loose” either from the pregnancy hormones and/or overloaded from your baby’s front loaded weight to maintain its upright position as you function throughout the day.

The solution here is to add the use of a maternity garment that effectively supports your pelvis in its stable, upright position.

What we noticed with our patients is that the traditional maternity supports, which wrap horizontally around your low back and attach under your belly, are not particularly effective in supporting the upright pelvis and providing relief.

To solve this problem, we have developed a breakthrough new maternity support, called MaternaLIFT. By directly supporting the upright pelvis, our patients consistently report that MaternaLIFT is more effective in providing sustained relief as they function throughout the day.

Would you benefit from wearing MaternaLIFT?

Consult with your health care practitioner to help you develop your care plan to support your upright pelvis, and relieve your pregnancy-related pain. If your practitioner is unfamiliar with our special pelvic tilt exercise and/or MaternaLIFT, share this blog with them for their review.

If you are interested in purchasing a MaternaLIFT, go to our website at www.maternalift.com to order.

Kevin Hansen, M.P.T., is an obstetrics physical therapy specialist, who practices in Bellevue, Washington State.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

5 QUESTIONS: Test Your Knowledge in Relieving Pregnancy-Related Pain.

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Question 1:

True or False: More than 50% of women will experience some form of back and/or pelvic pain during their pregnancy?

Question 2:

Which body zone is most directly challenged by your developing pregnancy?

  1. Low Back
  2. Pelvis
  3. Hips
  4. Legs

Question 3:

Which activity is the key to relieving pregnancy-related back / pelvic pain?

  1. Build your body strength
  2. Improve your aerobic fitness
  3. Support your upright pelvis
  4. Improve your flexibility

Question 4:

Which of these can you use to help support your upright pelvis?

  1. Maternity core exercises
  2. Prenatal yoga
  3. Pelvic tilt exercises
  4. Maternity Support
  5. All of the above

Question 5:

When should you consider using maternity support?

  1. It’s up to you
  2. If you are pregnant
  3. If you are pregnant and get intermittent pain
  4. If you are pregnant and get persistent pain

You have successfully completed the quiz, let’s go through the answers:

For Question 1:

True or False: More than 50% of women will experience some form of back and/or pelvic pain during their pregnancy?

ANSWER:  True

With your baby’s front loaded weight and your loosening muscles and ligaments, it’s no wonder that studies on this topic conclude that somewhere between 50-70% of woman will experience some form of back and/or pelvic pain in pregnancy. Are you in this category?

For Question 2:

Which body zone is most directly challenged by your developing pregnancy?

  1. Low Back
  2. Pelvis
  3. Hips
  4. Legs

ANSWER:  B. Pelvis

With your baby’s weight focused over your pubic bones, it is your pelvis that is directly challenged by your developing pregnancy. If your pelvis is unable to meet this challenge and rocks forward in response to your baby’s weight, it sets off a “chain reaction” that increases the stress on your low back, hips, and legs.

For Question 3:

Which activity is the key to relieving pregnancy-related back / pelvic pain?

  1. Build your body strength
  2. Improve your aerobic fitness
  3. Support your upright pelvis
  4. Improve your flexibility

ANSWER:  C. Support your upright pelvis.

Even though all of these activities can help to improve your general health and fitness levels, only activities which support your upright pelvis directly address the underlying cause of your pregnancy-related discomfort, the forward rotation of your pelvis.

For Question 4:

Which of these can you use to help support your upright pelvis?

  1. Maternity core exercises
  2. Prenatal yoga
  3. Pelvic tilt exercises
  4. Maternity Support
  5. All of the above

ANSWER:  E. All of the above

There are selections within each category that you can use to help support your upright pelvis and get relief.  Here are some examples:

  1. Maternity core exercises: choosing core exercises that emphasizes the pelvic tilt position and the activation of your deep “inner” core can help you support your upright pelvis. If interested, check out my blog post Exercise Your Inner Core to Help Relieve Pregnancy-Related Back Pain.
  2. Prenatal yoga: choosing poses which rock you pelvis backwards and flattening the curve in your low back help to support your upright pelvis. My favorite poses to do this are Child’s Pose and Happy Baby.
  3. Pelvic tilt exercises: there are special pelvic tilt exercises that combine body positioning, leverage, and muscle activity that are particularity helpful in resetting and supporting your upright pelvis. If interested, check out this Corrective Exercise video of me taking one of my patients through the pelvic tilt exercise I use to help my patients.
  4. Maternity support: As the only support available that directly addresses the underlying cause of pregnancy-related pain, the forward rotated pelvis, our patients use MaternaLIFT to help support their upright pelvis and get relief.

For Question 5:

When should you consider using maternity support?

A.  It’s up to you
B.  If you are pregnant
C.  If you are pregnant and get intermittent pain
D.  If you are pregnant and get persistent pain

ANSWER:  A. It’s up to you

This is really a judgment call on your part. In general, if your discomfort is mild and intermittent, you can usually use light exercise activities to help support your upright pelvis and get relief. If your discomfort is more significant or returns with activity, supporting your upright pelvis with MaternaLIFT is often the best way to get sustained relief.

Congratulations for taking the quiz! I hope that that you learned something about relieving your pregnancy-related back / pelvic pain in the process.

To Summarize:

Regardless of how many questions you answered correctly, the key takeaway from this quiz is that the best way to relieve your pregnancy-related pain is to focus on specific action steps to help to support your upright pelvis.

Ask yourself this simple question and trust your instincts:

What do I need to do to get sustained relief?

Most of my patients have a sense of what they need to do to get relief.  If their discomfort is mild, they usually want to try exercises first. If their discomfort is significant and persistent, they usually know that they will need some form of maternity support to get sustained relief.

As long as you choose action steps that are focused on supporting your upright pelvis, and are appropriate for your circumstances, you will be likely be surprised how much relief you can get.

Consult with your health care practitioner to help you choose the best combination of action steps to help support your upright pelvis and relieve your pregnancy-related pain.

Kevin Hansen, M.P.T., is an obstetrics physical therapy specialist, who practices in Bellevue, Washington State.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

Bedtime Tips: How to Relieve Back/Pelvic Pain at Night

Do this exercise just before going to bed; this exercise helps to reset your upright pelvis and takes stress off your low back, pelvis, hips, and legs.

exercise-1

NOTE: If your bed surface is low, put your foot up on the bed instead of your knee

OPTIONAL: ICE IT DOWN

If you’ve had pain during the day, try using ice for 10-15 minutes over the painful body zones, immediately after doing your exercise, and just prior to going to sleep.

READY FOR BED!

Lie on your side with a pillow between your knees and bring your knees up as high as you can towards your chest without putting pressure on your belly. If you are in the second or third trimester, add a thin, folded, towel under your belly.

To change position, Keep your knees bent and the pillow in place when rolling over to the other side..

NOTE: MaternaLIFT support helps to relieve the stress on your back, pelvis, hips, and legs as you function throughout the day. Even after taking the garment off in the evening, most of our patients report improved comfort and the ability to sleep when resting at night.

Kevin Hansen, M.P.T., is an obstetrics physical therapy specialist, who practices in Bellevue, Washington State.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.