Oh boy can pregnancy cause some changes to your body. Just when you thought the body couldn’t be any more impressive...BOOM Pregnancy! I am going to dive a little deeper into the effects pregnancy has on your body, specifically joints, muscles and ligaments.
Pregnancy can affect joints predominantly due to hormonal changes, in particular Relaxin. To put it simply, Relaxin loosens ligaments (what connects bone to bone) to prepare the body for childbirth. This leads to increased joint laxity and potentially contributes to joint pain, especially in the pelvis, hips, and lower back. Additionally, the increased weight and altered posture during pregnancy can put extra strain on joints, exacerbating any existing issues.
Relaxin levels typically peak during pregnancy and remain elevated during labor and delivery to help relax the pelvic ligaments for childbirth. These ligaments are some of the strongest in the body. After giving birth, Relaxin levels gradually decrease but may remain elevated for several weeks to months, especially if you're breastfeeding. It eventually returns to pre-pregnancy levels as your body transitions out of the postpartum period*. This process can vary from person to person.
Some of the most common musculoskeletal pains experienced during pregnancy include:
1. Lower back pain: Due to the increased weight of the growing uterus and changes in posture.
2. Pelvic girdle pain (PGP): Including symphysis pubis dysfunction (SPD) and sacroiliac joint pain, often caused by the hormone relaxin loosening ligaments in the pelvis.
3. Hip pain: Resulting from the relaxation of pelvic ligaments and changes in gait.
4. Round ligament pain: Sharp or stabbing pain on one or both sides of the lower abdomen, caused by stretching of the ligaments that support the uterus.
5. Leg cramps: Common in the second and third trimesters, often due to changes in circulation and pressure on nerves.
6. Carpal tunnel syndrome: Occurs due to swelling and compression of nerves in the wrist, leading to pain, numbness, and tingling in the hands and fingers.
7. Neck and shoulder pain: Resulting from changes in posture, increased breast size, and carrying additional weight in the abdomen.
If you experience any persistent or severe musculoskeletal pain, always better to be safe and firstly check with your midwife before seeking help from your musculoskeletal specialist.
It’s not all doom and gloom. To help alleviate joint discomfort during pregnancy, I would recommend the following:
· Stay active with low-impact exercises like swimming, walking, or prenatal yoga to maintain joint flexibility and muscle strength.
· Practice good posture to reduce strain on joints, especially in the back and pelvis.
· Use supportive footwear to provide cushioning and stability.
· Apply heat or cold packs to soothe sore joints.
· Engage in gentle stretching and prenatal massages to relieve tension.
· Consider wearing a maternity support belt or belly band to support the lower back and abdomen (this is not for everyone).
· Get plenty of rest and practice relaxation techniques to reduce stress.
· Consult with your musculoskeletal practitioner for personalised advice and treatment tailored to your specific needs.
Recommended Supplements for General Health:
Folic Acid - https://amzn.to/3SqgWkg
Recommended Products:
Pregnancy Pillow - https://amzn.to/3ygWlYU
Pregnancy Exercise Ball - https://amzn.to/4c7SmeS
Please do comment your experience and any advice you can share to help other mothers who may be at different stages of their motherhood. Thank you.
Ben
*Postpartum Period – also known as the postnatal period, refers to the time following childbirth when a woman’s body as well as emotions and responsibilities, undergo significant changes as they adapt to their new role as a mother.
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