Stretching and self massage is a great way to manage muscular pain and tension through pregnancy. Here are the six best poses for pregnancy pain and tension.
When stretching, don’t force anything. Gently take yourself into the stretching position. Hold and breathe deeply. Subsequently relaxing into the stretch. Be careful, over stretching can flare up the muscle tension and cause more pain or just make it snap back like a rubber band.
Hips and glutes
Hips and glutes are two of the most common areas to suffer during pregnancy. As the baby grows, the pelvis opens up, the body releases hormones to loosen tendons and as a response, the muscles tighten up. Sometimes it’s just local pain but commonly pain also occurs down the legs as the muscles tighten up around the sciatic nerve.
Stretching through the deep glute muscle piriformis will as a result, ease some of that sciatic nerve pain.
Piriformis stretch
Sit with hips and knees square. Cross the ankle of the sore side over the opposite knee. You can gently push down on the knee and/or lean forward to create more of a stretch. Importantly go at your own level, don’t force anything.
Spikey ball glute massage
Place a spiky ball between your glutes and the wall. Gently roll over the glutes. Remember to go at your own pressure. Go slowly and hold over any trigger points for a few seconds.
Lower back
Cat/Cow mobilisation
On all fours, making sure your hands are under your shoulders and knees under your hips for stability.
Round the spine from the lower back up to the shoulders and then back down again, each vertebrae at a time.
Mid-back
Spiky ball self massage
Place a spiky ball or tennis ball between you and a wall, at shoulder blade height. The ball for example, should sit between the shoulder blade and the spine. Bring the arm of the same side up, supported by the other hand. Roll up and down along the mid back area. Repeat on the opposite side, changing hands and side the ball.
Chest and shoulders
Chest stretch
Stand in a doorway. Bring your elbow up to the door frame and gently lean into the door frame. You can also do both arms at the same time if comfortable. Experiment with the arm and elbow heights to find the best stretch for you.
Sleeping
Supported sleeping position
Sleeping on your side is unfortunately the only option in the later stages of pregnancy. Support your hips by placing a pillow between the knees and have a good contoured pillow to support your neck. Likewise you can use a pillow between the arm, for support of the shoulders.
