Have you noticed your posture changing during pregnancy? Are you experiencing low back pain, SI joint pain, pubic symphysis dysfunction, or bladder leaks? Improving posture and alignment can significantly influence these symptoms and help prevent discomfort.
As we nurture a growing baby (or multiple babies), our bodies undergo significant changes to accommodate the baby, provide nutrients, and prepare for birth.
The most noticeable shifts in a pregnant body include:
1. Center of mass moving forward and up
2. Rib cage flaring up and out
3. Increased lower back rounding and a flatter upper back angle
The postural shifts that are commonly seen due to this changing body:
1. Anterior pelvic tilt: a position that the pelvis tilts forward, causing an exaggerated curve in the lower back
2. Thoracic kyphosis: upper back rounding and forward head positions
3. Wide stance with feet rotated outward
4. Forward pelvis position: position where the pelvis is excessively in front of the rib cage
While giving into these positions can feel natural, they can cause excessive lengthening and shortening of various muscles groups over time that can cause pain, poor pelvic floor activation, and limitations with postpartum recovery.
Muscles commonly lengthened with the pregnant posture are:
Abdominals, hamstring muscles, glutes, adductors (inner thigh muscles), hip internal rotators, rhomboids and lower traps (upper back muscles), and the suboccipitals (right below the base of your skull in your upper neck.)
Muscles commonly shortened:
Deep neck flexors in the front of the throat, pec (chest) muscles, hip flexors, hip external rotators, hip abductors (outer hip muscles), and lower back muscles.
While these specific postural changes are almost unavoidable as your body adapts to pregnancy, their effects can be managed. Learning how to manage our posture can prevent the common issues of weight shifting forward, pelvis jutting forward, waddling walk, and the infamous “mom butt.”
By improving postural awareness, strengthening the body, and practicing optimal alignment, we can prevent pain and bladder leaks during pregnancy and enhance postpartum recovery.
What is Optimal Alignment during pregnancy?
Optimal alignment involves considering the body as a whole. From a side view, aim to have your rib cage aligned over your pelvis, avoiding an upper back arched position. Your pelvis should be neutral, without excessive tucking or pressing back, and your weight should be evenly distributed between your toes and heels. From the front, your feet should be under your hips, weight evenly distributed between the inner and outer parts of your feet, and your chest bone aligned with your pubic bone.
Maintaining this posture allows your hip muscles to function efficiently, preventing them from becoming overly elongated or shortened. Your pelvic floor and abdominal muscles will be at an ideal length to activate quickly and strongly. This optimal muscle use reduces the reliance on joints, mitigating pain and bladder leaks.
Strengthening and Postural Awareness fitness program during pregnancy
Using a strengthening program during pregnancy and working with a pelvic floor therapist can improve posture and address any restrictions or limitations. This proactive approach encourages optimal posture, reduces pain and leakage, and promotes better postpartum recovery.
Try out some of these exercises today to work on preventing excessive shortening or lengthening of muscles and encourage more optimal postural positions:
1. Active hip flexor stretches: in a half kneel position, tuck your bottom under to get a stretch in the front of your hip. With bottom tucked under, slightly shift your hips forward to increase the stretch. Use the arm on the side of your bottom leg to reach up and over within a comfortable range. Either hold and breath or repeat this reach over on an inhale and coming back on an exhale. Either hold for 60-90 sec x 2 or repeated movement 15-20 reps.
2. Frog Pose with Thoracic Rotation: on hands and knees with knees out wide, reach one arm under the opposite arm for a stretch in your shoulder blades and then out and up towards the ceiling to open up your chest. Repeats 15-20 x on each side for some mobility and muscular relaxation.
3. Mini squat with Rows: In an athletic stance position with chest upright and hips back in a hip hinge position, work on keeping weight evenly distributed between your feet, shoulder blades squeeze down and back and row arms back until elbows reach body, hold 5 seconds and then bring hands forward before releasing shoulder blades. Keep chin lightly tucked and gaze forward. Repeat x 10 for 3 sets, 3-4 days per week.
4. Bird Dogs: Keeping back flat and neutral pelvic position. Reach opposite arms and legs away from each other without arching your back. Keep chin tucked and gaze between your hands. Add a band for extra resistance. Work on keeping your balance and hold for 5 seconds before switching sides. Repeat 10-20 x all together. 2-3 sets.
5. Elevated Pilates Ball Bridges: With your upper back supported on your couch or elevated surface. Keep shoulder blades squeezed down and back, press Pilates ball between knees as you press your bottom up. Hold for 5 seconds to encourage more gluteal and spinal stability. Repeat 10 x, ideally 3 sets.
6. Half Kneel Squats with Banded Pull Apart: On your knees and band in hand, have band in palms with palms rotation up to ceiling and thumbs toward your back. Pull band apart by squeezing shoulder blades and bringing hands outward as your press up onto knees. Move only to when pelvis is under rib cage. Work on building up to 10-12 repetitions, 2-3 sets.
7. Doorway Pec Stretch: With palms placed on doorway, bring one leg forward and lean body into doorway to feel a stretch in front of chest. Hold this position for 1 min and breathe slowly. Repeat x 3.
Embracing these practices can lead to a more comfortable pregnancy and a smoother transition into postpartum life.
