Prenatal tips

The curve of the lower back increases as the pelvis tips forward and as the tailbone lifts with the weight of the belly. In addition, the feet sometimes begin to rotate outward, giving women that signature ‘duck walk and leading to glute pain and sciatica-like symptoms. Sitting on or against an exercise ball to massage these areas, or getting someone to massage you, can help stretch the muscles around the ball/low back and relieve trigger points. Many women also find temporary relief through gluteal stretches, squats, and ‘child’s pose’.

You might try the following to relieve tension:

• Using a tennis ball as a massage aid
• Have a prenatal massage from a professional, friend, or partner
• Stretch
• Use a belly support
• Don’t lift heavy objects, especially while twisting

As a general rule, whatever the lower back does, the upper back must reflect in order to keep your body in balance. That means as the curve in the lower back increases, so does the curve of the upper back. This, combined with the increased weight of the chest, which rolls the shoulders forward, can cause discomfort and sometimes headaches.

• Sitting up straight and using a pillow behind your back for support in chairs
• Take time to roll your shoulders back and open your chest
• Do deep breathing to help relieve tension and open up the chest area
• Relaxing changes your perception of pain, often lowering it. Take the time to focus on relaxation

During pregnancy, you carry a lot of extra fluid, and the heart has to work overtime to supply both you and the baby. Swollen feet and hands are a very common side effect of pregnancy. In extreme cases, some women may experience tingling in their hands as swelling compresses the nerves in their wrists.

Here are some methods of combating these problems:

• Soaking your feet or hands in cool water or wrapping them in cool cloths can help reduce swelling. The body’s heat draws excess fluid towards the warmth, while the skin and tissues of the hands and feet contract in the cold.
• Elevating the swollen hand or foot creates a pressure gradient that encourages drainage.
• Many women report that swimming helps. The lymph system moves fluid via muscle action, which swimming requires plenty of. The water’s contact gently massages the skin, stimulating fluid movement.

During pregnancy, a woman can carry up to 35lbs of extra baby weight. The extra weight coming on so fast can be very hard on the delicate ligaments on the bottom of the foot. Relaxin (a hormone that is secreted during pregnancy) also softens the tissues on the bottom of the foot, which can cause some pain as the foot flattens out slightly from its normal form.

• Try not to wear heels
• Put your feet up; it will give them a break
• When standing, wear comfortable shoes with support and switch your weight from one foot to another
• Use a frozen water bottle to roll under the arch after long walks. It will reduce any inflammation and relax the arches
• Don’t be afraid to ask to sit, or wear a pin that suggests that people allow you to( we will give you one if you like- even if you’re not a client! Simply e-mail us at info@bodymechanicsnyc.com)