Perfect your prenatal posture

When anticipating the arrival of a baby, you want to ensure that your pregnancy is as smooth and uncomplicated as possible. Good posture is one of the major contributors to a healthy pregnancy. As your pregnancy progresses, changes in your posture can result in neck, back or pelvic pain. Proper alignment can reduce this.

What causes posture change during pregnancy?

Hormones:
As your body prepares for the imminent birth of your child, there is an increase in the hormones relaxin, progesterone, oestrogen and cortisols.  This results in the remodelling of the soft tissues, cartilage and ligaments which allows the pelvis to widen in preparation for childbirth. However, the generalised increase in ligament and joint laxity can cause joint instability, in particular the pubic symphysis and sacroiliac joints. This can lead to pelvic instability which affects normal activities such as getting in and out of cars, climbing stairs and even walking.

Breasts:
The breasts can increase up to 500g per breast as it prepares for lactation. With the gradual increase in breast size, the mid back begins to bow or round to the front and a slouching posture is developed. This can result in the jamming of the facet joint in the spine of the mid back with associated muscular tightness.

The growing belly:
By the end of gestation, the expecting mother can be carrying an extra 6kg in her belly alone. This will include a 3.5kg foetus, a 500-700g placenta, 1L of amniotic fluid and a 1kg uterus. Not to mention an increase of 45% blood volume.
As a result of the growing belly, the lower back will develop an exaggerated curve which puts immense pressure in the lumbar spine. As a consequence, the mother can develop musculo-ligamentous strain of the lumbar spine or worst yet, disc herniation and sciatica.

Cervical Compensation:
With the changes in the mid and lower back, the cervical (neck) spine adjusts to changes of the lower levels. The mother can adopt a poked neck posture which can contribute to neck and shoulder pain as well as headaches.

Pelvic Floor Weakness:
The pelvic floor muscles are one of the fundamental muscles that form a strong core. With the increasing weight of the belly and lack of pelvic floor exercises, it is typical that the pelvic floor muscles will weaken during pregnancy. You can experience urinary incontinence as well as lower back pain as result.

What can you do to adopt a perfect posture prenatally?

• Pelvic Floor Muscles Strengthening – it is encouraged to visit a physiotherapist to examine the control and strength of your pelvic floor muscles. Your physiotherapist will give you an individualised program to strengthen your pelvic floor muscles. It is critical to be diligent with you exercises prenatally and postnatally as it can prevent many disorders!
• Clinical Exercise – evidence has shown that Clinical Exercise can assist to restore core stability and retrain your posture. A tailored Clinical Exercise program prescribed by your physiotherapist can help to strengthen your core, minimise your change of posture as well as overall toning.
• Remedial Massages – it is recommended to have regular massages during the course of your pregnancy. Loosening the muscles in your back as well as your lower limbs can counteract the compensatory forces that are pulling on your points.
• Use of pillows while sleeping – good positioning while sleeping can eliminate stresses in your back. After the first trimester, you should be sleeping on your side. A pillow should be placed in between your legs to support the top leg and decrease lower back strain. Position another pillow under the belly and a third behind you for back support.
• Safe lifting and bending – avoid bending or twisting your back at all times. Bending should be done at the knees only, with the back remaining straight. To lift, ensure that your feet are wide apart, bend at the knees and keep the load safe to your body

A physio is a great partner take on your pregnancy journey. Back In Motion offers a range of services, through one on one consults to group classes designed specifically for pre and postnatal mothers. Discover these services from the menu above.

Kim Nguyen-Tran – Physiotherapist and Director, Back In Motion Ascot Vale and Richmond