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How to Reduce Hip, Back, and Pelvic Pain in Pregnancy | Therapy Article World

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How to Reduce Hip, Back, and Pelvic Pain in Pregnancy

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Posted by: Amanda Jackson on 05/17/2012
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Hip pain, back pain and pelvic pain are a normal part of pregnancy. For some pregnant women these pains are a minor annoyance but for others they can interfere with life on a daily basis. Usually these pains are more common in the third trimester, especially the final weeks of pregnancy, but this is not always the case. Sometimes these pains can plague you even in your second trimester. I started to feel these pains early on and they were definitely interfering with my busy lifestyle. Fortunately, after having a wonderful conversation with a physical therapist, Hana Kim, who is an expert in pregnancy pain solution, I learned how to reduce my pregnancy pains and discomforts.

Common causes of hip, back, and pelvic pain:

Hip, back, and pelvis pain can be caused by the extra weight you are carrying around while pregnant. Pain can also be caused by your baby and uterus putting pressure on your nerves. Another common cause of hip, back and pelvic pain during pregnancy is a hormone called Relaxin. This hormone helps soften and stretch your muscles to prepare your body for labor. This is absolutely necessary to help the baby through the birth canal but can increase pain in your pelvis and hips.

How to reduce your hip, back and pelvic pain during pregnancy:

Keep active – physical activity is important to your health, especially during pregnancy, but it can also decrease your pain and discomforts. Some easy ways to stay active are taking walks, doing stretches, and swimming. One of my favorite ways to stay active is Yoga. There are modified Yoga exercises that are tailored to pregnant women.

Don’t sit for long periods of time – If your job requires you to sit for long periods of time, take a break every thirty minutes to walk around and stretch.

Take some of the pressure of the baby off – I learned a great technique from the physical therapist I spoke with that helps take some of the pressure off. While in a sitting position, lean forward, with the belly placed in between your legs and gently lift your belly and baby off of your pelvis. This does not harm the baby and is a great relief in those moments of high pain. Another way to reduce some of the pressure that the baby puts on your pelvis is by using a belly belt. It is basically a belt that is placed underneath your belly to give you support. The best way to put this on is to lie down with the belt underneath you, and as the baby gets off your pelvis wrap the belt underneath your baby.  

After learning all of the great techniques above I am able to maintain my busy lifestyle even though I am well into my third trimester. The greatest benefit of these tips is that I have greatly reduced the pains I felt in my hip, back and pelvis. I am very thankful to Hana for helping me reduce my pain and I hope that other pregnant women benefit from these as well.

 

 

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