How Can Physical Therapy Help Relieve Pregnancy Pain?

Pregnancy is a remarkable journey filled with joy and anticipation. However, it’s also a period that can bring significant physical challenges. Many women experience discomfort or pain during pregnancy or postpartum, including low back pain, pubic symphysis pain, and sacroiliac joint pain. Physical therapy can offer effective solutions to relieve pregnancy pain, providing much-needed relief and improving quality of life.

Common Causes of Pregnancy Pain

Pregnancy pain often arises from the body’s adaptations to accommodate a growing baby. These include hormonal changes, postural shifts, and physical strain:

• Hormonal Changes: Early in pregnancy, the body produces a hormone called relaxin, which loosens ligaments to prepare for childbirth. While this flexibility is essential, it can destabilize joints, particularly in the pelvis, leading to discomfort.
• Postural Shifts: As the baby grows, the center of gravity shifts, altering posture and placing additional strain on the lower back, hips, and pelvis.
• Muscle Weakness: The abdominal muscles stretch to make room for the baby, which can weaken the core and reduce support for the spine.

These factors contribute to a condition known as pelvic girdle pain, which affects approximately 67% of pregnant and postpartum women. Alarmingly, 17% of women continue to experience pain long after delivery.

The Role of Physical Therapy

Physical therapy provides targeted, non-invasive treatments to address the root causes of pregnancy-related pain. By focusing on alignment, muscle strength, and mobility, physical therapy helps restore balance and function to the body. Here’s how:

1. Improving Alignment

Pregnancy can cause misalignment in the pelvis and spine due to hormonal changes and shifting weight. Physical therapists use techniques such as manual therapy to realign the pelvic and spinal structures. Correct alignment ensures that the joints move smoothly, reducing pain and strain.

2. Strengthening Weak Muscles

As the abdominal muscles stretch during pregnancy, they become weaker, reducing core stability. Physical therapists develop customized exercises to strengthen these muscles, including:

• Core Stabilization Exercises: Targeting the deep abdominal muscles to support the spine.
• Pelvic Floor Exercises: Strengthening the pelvic floor muscles to provide better support and improve bladder control.

A specific condition, diastasis recti, involves the separation of abdominal muscles during pregnancy. Physical therapy helps address this issue, restoring core strength and functionality.

3. Relieving Muscle Tension

Many pregnant women experience muscle spasms or tightness, especially in the lower back and hips. Physical therapists use hands-on techniques such as massage and myofascial release to relax these muscles, providing immediate relief.

4. Enhancing Mobility

Restricted movement due to pain or stiffness can affect daily activities. Physical therapy focuses on improving joint mobility and flexibility through stretches and range-of-motion exercises. These techniques help women move more comfortably during pregnancy and postpartum.

Addressing Specific Pain Points

Low Back Pain

Low back pain is one of the most common complaints during pregnancy. The additional weight of the baby and changes in posture increase pressure on the lower spine. Physical therapy addresses this by:

• Strengthening the core and back muscles.
• Teaching proper posture and body mechanics.
• Providing supportive tools, such as pregnancy belts, to reduce strain.

Pubic Symphysis Pain

The pubic symphysis, a joint at the front of the pelvis, can become painful due to ligament laxity. Physical therapy alleviates this discomfort by:

• Stabilizing the pelvis through targeted exercises.
• Using manual therapy to realign the joint.
• Educating women on safe movements to avoid exacerbating the pain.

Sacroiliac Joint Pain

The sacroiliac joint, where the spine connects to the pelvis, is another common source of pain. Physical therapists address this by:

• Strengthening the muscles around the joint to improve stability.
• Using hands-on techniques to relieve tension and improve alignment.
• Teaching specific exercises to prevent recurrence.

Benefits Beyond Pregnancy

Physical therapy not only helps during pregnancy but also prepares the body for childbirth and postpartum recovery. By addressing alignment and muscle strength, physical therapy can:

• Facilitate a smoother delivery by ensuring the pelvis is well-aligned.
• Speed up postpartum recovery by strengthening weakened muscles.
• Reduce the risk of long-term pain or dysfunction.

Tips for Managing Pregnancy Pain at Home

While physical therapy provides professional care, there are steps women can take at home to alleviate discomfort:

1. Practice Good Posture: Avoid slouching and use supportive seating.
2. Stay Active: Gentle exercises, such as walking or prenatal yoga, help maintain mobility and strength.
3. Use Proper Body Mechanics: When lifting objects, bend at the knees instead of the waist.
4. Apply Heat or Ice: Heat can relax tight muscles, while ice reduces inflammation.
5. Wear Supportive Footwear: Comfortable shoes with good arch support can reduce strain on the back and pelvis.

Seeking Professional Help

If pain persists despite self-care, it’s crucial to consult a physical therapist who specializes in pregnancy. Early intervention can prevent minor issues from escalating into more significant problems. Physical therapy is a safe and effective way to address pregnancy pain, offering relief and improving overall well-being.

Final Thoughts

Pregnancy is a transformative time, and while physical discomfort is common, it doesn’t have to be endured. Physical therapy offers practical solutions to alleviate pain and support the body’s natural changes. By seeking professional care and incorporating simple strategies, women can enjoy a more comfortable pregnancy and postpartum experience.

Also Read: Muscle Tension or Carpal Tunnel? Understanding the True Cause

I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.

Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.

Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.

At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body.  By addressing these imbalances, we help clients improve their overall health and well-being.  Our vision is to empower individuals to create a healthier lifestyle for themselves.