Pregnancy is a magical experience that can be filled with joy and excitement. However, it can also come with some physical discomfort, including SI joint pain.
The sacroiliac (SI) joint is the joint between the sacrum and ilium bones in the pelvis, where pain can occur due to pregnancy-related changes in posture and pressure on the pelvic region.
If you’re a mother-to-be suffering from SI joint pain, you’ll be relieved to know that there are several effective ways to ease discomfort and improve your quality of life during this special time.
This blog will explore some helpful tips for relieving SI joint pain during pregnancy.
Strengthening and Stretching Exercises
Strengthening and stretching exercises can be incredibly effective in relieving SI joint pain in pregnancy. These types of exercises are safe to do during pregnancy and can help to strengthen and stabilize the muscles around the SI joint, reducing pain and discomfort.
By incorporating these exercises and stretches into your routine, you can find relief and continue to enjoy a healthy and active pregnancy.
Avoid High-Impact Exercises
When it comes to relieving SI joint pain during pregnancy, it’s important to avoid high-impact exercises like running and lunges. These types of activities put a lot of strain on the SI joint, causing discomfort and pain.
Instead, opt for low-impact exercises like rowing, squatting, and bridge variations that keep the legs parallel to reduce stress on the joint.
It’s also crucial to use good exercise technique when under load, as this can help prevent further damage and alleviate existing pain.
By avoiding high-impact exercises and incorporating low-impact workouts, pregnant women can find relief from SI joint pain and continue to stay active throughout their pregnancy.
Try Low-Impact Exercises
In addition to strengthening and stretching exercises, low-impact exercises like rowing, squatting, and other similar exercises can also help relieve SI joint pain during pregnancy.
Moderate intensity aerobic exercises like rowing can also help improve cardiovascular health and alleviate SI joint pain. Squatting can also improve the strength and flexibility of the muscles around the joints, leading to reduced pain and discomfort.
It is important to use proper technique and form when performing these exercises, and to listen to your body and avoid any movements that cause pain or discomfort.
Pilates and yoga can also be good options for low-impact exercises during pregnancy.
Moderate Intensity Aerobic Exercise
Moderate intensity aerobic exercises can be a great way to alleviate SI joint pain during pregnancy. As previous sections have mentioned, high-impact exercises can worsen the condition, and hence, must be avoided.
Brisk walking, swimming, or cycling for 3-5 days per week at moderate intensity can help improve overall strength and flexibility, which is essential for supporting the pelvis and lower back.
These exercises also create a prolonged release of endorphins which act as natural painkillers and can help lessen SI joint pain.
Incorporating low-impact exercises like squatting and rowing can also help strengthen the muscles surrounding the SI joint, which can prevent further damage and lessen pain.
However, it is always a good idea to consult a healthcare provider before beginning any exercise program during pregnancy.
Bridge Exercises Are Highly Effective in Relieving SI Joint Pain
Bridge exercises are highly effective in relieving SI joint pain during pregnancy. These exercises help to strengthen the glutes, lower back, and core muscles, which all support the SI joint.
To perform a bridge exercise, lie on your back with your feet flat on the ground and your knees bent. Slowly lift your hips off the floor into a bridge position, squeezing your glutes as you do so.
Hold at the top for a few seconds, then slowly release back down. Repeat this exercise several times to build strength in your muscles and support your SI joint.
When combined with other strengthening and stretching exercises, bridge exercises can help to alleviate SI joint pain and discomfort during pregnancy.
Chiropractic care is a highly effective method for alleviating SI joint pain during pregnancy. As previously mentioned, chiropractors can provide adjustments to realign the SI joint and reduce pressure on surrounding nerves and muscles.
Additionally, pelvic stability exercises may be recommended by a chiropractor to improve overall joint function and reduce pain. Wearing a maternity support belt can also provide added comfort and support during daily activities.
Overall, incorporating chiropractic care into a comprehensive approach to SI joint pain relief can greatly improve comfort and mobility during pregnancy.
Pelvic Stability Exercises
For those experiencing SI joint pain during pregnancy, pelvic stability exercises may be the key to finding relief.
These exercises focus on strengthening the glutes, lower abdominal, and pelvic floor muscles to improve overall pelvic stability.
Engaging in these exercises can also help to create balance on both sides of the body, which can help to balance the pelvis and alleviate pain.
It’s important to remember to pay attention to proper form and positioning during exercises like glute bridges, hip thrusts, deadlifts, and squats.
By squeezing the glutes to stand without tucking in the butt, one can ensure optimal results. Along with other forms of exercise, these pelvic stability exercises can provide a safe and effective way to relieve SI joint pain during pregnancy.
Wear A Maternity Support Belt
Pregnancy can be physically challenging, particularly when it comes to pelvic pain. A maternity support belt is an effective tool to alleviate SI joint pain and provide additional comfort and support for the growing belly.
The belt reduces pressure on the pelvic girdle area, including the sacroiliac and symphyseal joints, and supports the hips and other structures. It can be worn discreetly under or over clothing and is adjustable for the desired level of support and compression.
Along with exercises and chiropractic care, wearing a maternity support belt can make a significant difference in reducing SI joint pain during pregnancy.
Chiropractic Adjustments Can Alleviate SI Joint Pain During Pregnancy
Chiropractic adjustments to the spine have been proven to be highly effective for alleviating SI joint pain during pregnancy.
A chiropractor can provide adjustments to help with pain and discomfort by giving a spinal manipulation, which reduces stiffness in the joints. Common sacroiliac joint dysfunction can often cause substantial pelvic pain and can be relieved with a simple adjustment.
Studies have shown that chiropractic adjustments can help keep your SI joints positioned, resulting in pain relief.
In conjunction with strengthening and stretching exercises, moderate intensity aerobic exercise, pelvic stability exercises, and wearing a maternity support belt, chiropractic care can be highly effective for SI joint pain relief during pregnancy.
It’s important to consult with a healthcare provider before seeking any chiropractic care during pregnancy.