“How Do I Get Rid Of Migraines While Pregnant?” 5 Expert Tips.

Pregnant? Suffering from migraines?

This combination can be particularly challenging to manage, due in part to the limitations on medication use.

The origin of your migraine is often put down to a change in hormones as your unborn baby develops, but that knowledge won’t suppress the spinning desire for a darkened room.

However – with careful planning and the right approach through osteopathic treatment – it is possible to alleviate migraine symptoms and enjoy a more comfortable pregnancy. Help is at hand; you don’t need to suffer in silence.

Understanding the unique aspects of managing migraines during this time, and incorporating a holistic approach like osteopathy, can be highly beneficial. The best part? Osteopathy remains non-invasive, and there’s no danger to your baby.

Focus Osteopathy has helped pregnant women seek relief from migraines for over a decade, and we take great care to craft bespoke treatment plans for each individual.

From our vast experience, we can recommend five expert tips to help you get rid of migraines while pregnant and explain how osteopathy can be your key to successful pain relief.

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1. Maintain a Healthy Lifestyle

A healthy lifestyle is fundamental in preventing and managing migraines. This includes regular exercise (depending on your state and stage of pregnancy), a balanced diet, proper hydration, and sufficient sleep. Of course, certainly in the later stages of pregnancy, that is often easier said than done.

Where possible, gentle exercise can help reduce stress and improve overall well-being, which remains important during pregnancy and for keeping certain causes of migraines at bay.

Gentle activities like walking, swimming, or prenatal yoga can be particularly effective. Eating regular, balanced meals helps maintain stable blood sugar levels, which can prevent migraine triggers. Additionally, staying hydrated by drinking plenty of water is essential, as dehydration is also a common migraine trigger.

Ensuring you get enough sleep is also vital since poor sleep quality or irregular sleep patterns can exacerbate migraines.

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2. Identify and Avoid Your Migraine Triggers

Identifying and avoiding migraine triggers can significantly reduce the frequency and severity of migraines. Common triggers include certain foods, an overdose of stress, strong odors, bright lights, and loud noises.

Keep a migraine diary to track your symptoms and identify any patterns or triggers. This diary should include notes on your diet, activities, stress levels, sleep patterns, and any other factors that might be influencing your migraines.

Once you identify your triggers, you can take proactive steps to avoid them. For instance, if specific foods (like chocolate or aged cheese) trigger your migraines, you can eliminate them from your diet. Naturally, when the cravings strike this isn’t always possible, but try to restrain yourself from taking the plunge where you can!

3. Utilize Natural Remedies

Natural remedies can be effective in managing migraines without the need for medication. Some safe options during pregnancy include using cold or warm compresses on your head or neck, practicing relaxation techniques, and ensuring adequate magnesium intake.

Applying a cold compress to your forehead or the back of your neck can help reduce migraine pain. Relaxation techniques such as deep breathing exercises, meditation, and prenatal yoga can reduce stress and tension, which are common migraine triggers, but try not to depend on these as complete solutions.

4. Seek Support and Professional Guidance

It’s crucial to seek support from healthcare professionals who are knowledgeable about managing migraines during pregnancy. Your obstetrician, osteopath, midwife, or a neurologist can offer personalized advice and treatment options that are safe for both you and your baby.

They can help you develop a comprehensive migraine management plan that includes lifestyle changes, natural remedies, and possibly safe medications. Additionally, joining support groups or online communities for pregnant women with migraines can provide emotional support and practical tips from others experiencing similar challenges.

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5. Integrate Osteopathy into Your Routine

Osteopathy can be a game-changer in managing migraines during pregnancy. This holistic approach involves hands-on techniques to improve the body’s overall function and alleviate pain.

Osteopaths use gentle manipulations to release tension, improve blood flow, and enhance the body’s natural healing abilities. This can be particularly beneficial for pregnant women, as osteopathic treatment is non-invasive and focuses on restoring balance within the body.

Woman with pelvic pain during pregnancy

How Osteopathy is Key to Success

Osteopathy can be highly effective in reducing migraine frequency and severity during pregnancy for several reasons:

a. Addressing Musculoskeletal Issues

Pregnancy often leads to changes in posture and increased strain on the musculoskeletal system. These changes can contribute to tension headaches and migraines. Osteopaths are trained to identify and treat musculoskeletal imbalances, which can relieve the pressure and tension contributing to migraines. By realigning the body and ensuring that muscles and joints function optimally, osteopathy can reduce the likelihood of migraines occurring.

b. Improving Circulation

Osteopathic techniques can improve blood circulation, which is crucial for reducing migraine symptoms. Poor circulation can lead to reduced oxygen and nutrient delivery to the brain, potentially triggering migraines. Through gentle manipulations, osteopaths can enhance blood flow, ensuring that your brain receives adequate oxygen and nutrients, thereby reducing the risk of migraines.

c. Reducing Stress and Promoting Relaxation

Stress is a significant trigger for migraines, and pregnancy can be a stressful time. Osteopathic treatments often include techniques to relax the nervous system and reduce stress levels. By promoting relaxation and reducing tension, osteopathy can help prevent stress-induced migraines. This holistic approach not only addresses physical symptoms but also promotes overall well-being, which is essential during pregnancy.

d. Enhancing Overall Well-being

Osteopathy takes a holistic approach to health, focusing on the body as a whole rather than just treating symptoms. This comprehensive approach can improve your overall well-being, making you more resilient to migraines. By addressing various aspects of your health, including posture, stress levels, and circulation, osteopathy provides a multifaceted solution to migraine management.

e. Safe and Non-Invasive

One of the key advantages of osteopathy is that it is a safe and non-invasive treatment option, making it suitable for pregnant women. Osteopathic treatments do not involve medications or invasive procedures, reducing the risk of side effects and complications. This is particularly important during pregnancy, when the safety of both the mother and the baby is paramount.

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Pelvic Pain In Pregnancy

Start Your Journey to a Migraine-Free Pregnancy 

Are migraines casting a shadow over your pregnancy, turning what should be a beautiful experience into a challenging one?

At Focus Osteopathy, we understand the unique struggles you face and are here to offer compassionate, effective solutions.

Discover how our holistic approach can help you manage and alleviate migraines during pregnancy.

By incorporating expert tips and personalised care, we aim to make this special time as comfortable and joyful as possible.

Don’t let migraines define your pregnancy journey. Embrace the potential for relief, the promise of comfort, and the gift of well-being.

Start your journey towards a migraine-free pregnancy by getting in touch with us today. For more information or to book an appointment, contact us at 1300 003 007.

Your path to relief and rejuvenation begins with taking the first step.

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How Osteopathy Can Help Your Postpartum Pain

How Osteopathy Can Help Your Postpartum Pain

The postpartum period can bring new sensations, aches and pains, and a selfless outlook on life. New mums usually put themselves last, but in fact you should be the priority. Seeking help as soon as discomfort strikes means you can show up for your new baby, family and most importantly yourself. And that’s where we can help – here’s how.

If you, or someone you know, is currently struggling with new or maybe even chronic pain – then osteopathy could be just what you need; especially if you (or they) have recently become a new Mum.

Discomfort after giving birth, or simply feeling “off” following delivery, is not uncommon, and you should listen to those niggles and pains. Not because you have anything to fear, but because we can provide management of any postpartum discomfort. Why prolong any of those aches and pains? 

Your body goes through remarkable changes during the birthing process, and it’s only natural that you’ll need some recovery time to regain full body healing and control. It can take a bit longer to regain your flexibility and sail back to full strength, but our tailored Osteopathic care can help quicken your recovery.  

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The best part? Our personalised guidance offered by the Focus Osteopathy family is non-invasive and supports your body through this period of change, whilst empowering you to recover and regain the strength and function you are after to achieve your goals.

We help you focus on recovery through treatment, education and specialized forms of exercises, aimed at restoring confidence and balance while addressing and relieving both short-term and long-term discomfort.  

We always make sure that our service is individualised for each person, as we feel it is crucial to apply the appropriate exercises that your body would benefit best from. After all, everyone is unique, and therefore each treatment should be tailored per person, too.  

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An Introduction to Postpartum Osteopathic Services

Introduction to Postpartum Osteopathic

Bringing a newborn into the world can be amazing, just as it can be overwhelming. Even more so when you consider how your body is recovering from the birthing process. And, just as you are told to take care of yourself during pregnancy to aid your body, the postpartum period deserves the same attention to wellbeing.  

Postpartum is more than just a word that summarises time. The postpartum period can create emotional and physical changes that vary from mother to mother, with some recovering quickly while others deal with prolonged aches and pains.

Appropriate self-care – such as proper hydration, adequate sleep and nutrition as well as gentle exercise – are the foundations for optimal recovery, however your body needs more assistance once you are up and about running after children and wanting to commence higher impact exercise. 

As such, osteopathy is fast becoming a popular service throughout the postpartum period. Osteopathic services help to reduce pain, provide education and assist to strengthen muscles, in turn reducing the discomfort created by weakened and overstretched tissue. 

The Focus Osteopathy team will work closely with you to restore your flexibility, address any mobility concerns and provide individualised exercise programs to ensure you can achieve your health goals Concerns over your movement are likely to have stemmed from posture changes impacted by your growing baby, and the subsequent effect on your hips, so don’t panic – it’s all completely manageable.

After a few sessions, you will feel supported and have a plan on the right path for ditching any discomfort. You’ll gain an education on how to prevent other conditions from arising after the birthing process. That may help you out if you plan on having another child.  

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How Does Osteopathy Help My Body Recover?

How Does Osteopathy Help My Body Recover?

It’s a well-spoken wonder. Birthing a baby brings emotions that you never knew existed. It’s undeniable that an elated world of heightened joy radiates from each new mother, yet it would be unwise to ignore the toll that everything takes on your body – regardless of C-section or natural delivery.  

Your pelvic floor, lower back and abdominal muscles work double time throughout the pregnancy and birthing process. Those changes to your body can result in individualised discomfort and symptoms, including incontinence and diastasis recti – not to mention those common occurrence of pelvic and back pain.  

Not all forms of discomfort make themselves apparent straight away. After giving birth, new mums often experience a range of physical changes that gradually lead into broadly vague yet uncomfortable health concerns – so please don’t stress if those aches and pains appear some weeks or months after your baby arrives.  

To help your body recover, we apply gentle pressure on specific areas to release tension in your muscles and connecting tissues. As this happens, we also apply gentle strengthening and stretching exercises that softly address areas where strength and flexibility have been affected.  

Postural changes associated with caring for a newborn is another lasting effect that we typically see in our Murumbeena and Mount Waverley clinics. Our exercises can help with that, too, and get you back on form for daily life.  

Why It's Time To Put Yourself First

Make yourself a priority

You know all those spa adverts that scream about ‘taking time for you’? It’s time to listen to them. It’s oh-so-easy to become absorbed in prioritising your newborn child, but it’s imperative to also consider yourself – otherwise, how will you recuperate both emotionally and physically?  

Everything offers an advantage, whether it’s a group class, a series of at-home exercises, or a one-on-one session with an osteopath. However, if you want to recover fully – we’d recommend a combination.  

Osteopathic care can address your balance, strength, mobility and joints, helping you to feel stronger. Mums are famous for being resilient, but you can’t bounce back without taking a step towards self-awareness. Taking painkillers, or waking up with the hope that all niggles or pains have subsided,  won’t provide the best quality of life.  

The Focus Osteopathy team has proudly assisted a generation of new mums to regain their strength, and we cater for the social side throughout this process. If you have questions, then we are here to answer them. The same applies to any worries that you may feel. Talk to us, as we know exactly how you’ll be feeling.  

Of course, there’s also the trouble and disruption of attending any healthcare appointment. There are numerous reasons why we delay seeing a healthcare practitioner. And, let’s face it, sometimes we just don’t want to go.   

Amongst all else that’s going on, attending a medical appointment isn’t exactly the most exciting nor appealing of activities. To possess and retain optimal health, it is crucial to make yourself as much of a priority as your little one.  

This is particularly true when it comes to women’s health issues.  Thanks to the complexity of female physiology, as well as the various reproductive processes that are unique to women, there is significant potential over a woman’s lifetime for niggling health issues to appear throughout the postpartum period and beyond.  

But seeking help doesn’t make you any less of a woman or a mother. By investing in yourself, you are ensuring a brighter future.  

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There is nothing to feel embarrassed about

Osteopathy Can Help Your Postpartum Pain

Pelvic floor dysfunction, urinary issues and prolapse concerns are common complaints and worries for post-partum women. It may sound scary, especially when performing a self-diagnosis using Dr. Google, but trust us – it’s a common side effect, and perfectly treatable. Most importantly do not leave these symptoms or concerns unaddressed. There is lots of help out there 

As a new mum, there’s a lot to take in. From feeding and bath time, to development, your mind becomes a busy place. Talk about a learning curve! So, when adjusting to the lifestyle changes brought about by the arrival of your little one, there’s no shame in any form of postpartum health condition. You are human, and humans take time to heal and recover.  

Ignoring urinary leakage or ‘embarrassing’ conditions only causes suffering for one person – and that person is you. Speak with us, rather than opting to suffer in silence. You’d be surprised at how many new mums suffer from discomfort and prolonged issues – all of which could have been quashed long ago.  

The important thing to remember here is that addressing health issues early in the postpartum period helps to prevent conditions from getting worse. With our guidance and knowledge, we can help speed up your recovery and regain your confidence. It’s our service to you – after all, life is a gift, and we don’t want you missing out.  

There’s no need to suffer through aches and pains that put a stop to your daily life, or prevents you from enjoying the best part of motherhood – developing a bond with your newborn child. Sleepless nights should disappear as your child gets older and more self-dependent, rather than continuing because of lower back pain or discomfort. You’d be surprised how quickly you could be back on your feet.  

Reach out to us, and we’ll help guide you through a safe and gentle programme to aid recovering from the birthing process. We’re here to assist you and create a better quality of life, and look forward to welcoming you into our community.  

 

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Bun In The Oven? Why Your Wrist Pain Is Pregnancy Related.

Ouch! My wrist has begun to hurt since pregnancy. Seriously, is this a symptom? 

Amid the joy of a new pregnancy follows the need to adapt to a vast array of side-effects. 

From morning sickness to stomach cramps, headaches, puffy ankles, mood swings and sleeplessness, pregnancy brings many well-known symptoms meaning – even for the strongest willed of women – being a mother-to-be can feel like a lengthy test of endurance.   

But what about wrist pain?  Did anyone at the family planning mention that wrist pain is a surprisingly common symptom of pregnancy too?  

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Yes, it’s true. Up to 40% of pregnant women experience wrist pain in the run-up to delivering their child and sometimes beyond in the post-natal phase.  

Irritating wrist pain during pregnancy usually develops thanks to Carpal Tunnel Syndrome (CTS), with pain making itself known during either the second or third trimester of pregnancy.   

Seriously, what’s the connection between wrist pain and pregnancy and why does your wrist suddenly hurt so badly? 

What is Carpal Tunnel Syndrome? 

Carpal Tunnel Syndrome (CTS) is a painful condition that is caused by unusual pressure that affects the nerves running through the wrist.  CTS pain is experienced from the base of the hand and radiating up into thumb and index and middle fingers.   

The carpal tunnel is a protective passage in the wrist that contains several tendons as well as the median nerve. The tendons are responsible for moving your fingers whilst the median nerve controls sensitivity throughout the hand.  It is a compact area not too dissimilar from the wiring you find packed inside telephone wires. 

However, problems arise when either the carpal tunnel becomes narrowed due to injury or when the pressure around the median nerve increases.  When the highly sensitive median nerve is compressed, notable pain can be felt through the wrist and hand. This has the potential to disrupt sleep as well as interfering with the ability to grasp objects firmly. 

In most cases, particularly in pregnant women, CTS will usually affect both hands simultaneously. 

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Symptoms of Carpal Tunnel Syndrome  

Besides considerable discomfort spreading up and throughout most of your hand, CTS can also cause numbness or tingling sensations as well as pain that radiates from the wrist and up through the arm, elbow or shoulder.  

It is common for the wrist or fingers to also look and feel swollen as well as pain being more problematic overnight. You are more likely to experience worsened CTS symptoms within your dominant hand.  

In advanced CTS cases, use of the thumb can be difficult.  Your hand may feel weak or you may find yourself dropping items by accident and feeling clumsy when trying to pick items back up. 

What is the connection between Carpal Tunnel Syndrome and pregnancy? 

CTS affects pregnant women far more than any other group in the general population, with almost half of mothers-to-be getting to know CTS as they prepare for motherhood.  Up to 10% of pregnant women experience CTS to the point of the condition impacting upon their day-to-day activities. Up to 50% of these women will feel CTS symptoms in both hands.   

Pregnancy is one of the strongest risk factors for developing CTS but why is this so? It’s all to do with pressure. As you move through pregnancy, hormonal changes are abound which lead to fluid retention and swelling.  In turn, the carpal tunnel and the median nerve housed within are under far more pressure than normal. If your hands, feet and ankles that look puffy during your pregnancy, you are highly likely to also develop CTS. 

As pregnancy continues to progress, compression within the wrist increases hence why CTS tends to strike in the latter trimesters. This is when the median nerve begins to radiate pain thanks to the tendons becoming irritated and inflamed. Consequently, thanks to these issues, overall functioning within the hand then tends to suffer.   

The hormone relaxin, released during pregnancy to help the body cope with the growing baby inside, can also contribute to CTS.  As relaxin is released throughout the body, it affects many different types of tissues, including ligaments within the wrist.  Relaxin loosens these ligaments and they can sometimes partly collapse and entrap the median nerve.   

In addition to fluid retention and swelling, the physical adjustment by the body to a growing stomach and enlarged breasts that are readying themselves for feeding a new-born also contributes to CTS. As extra weight pulls on the upper shoulders and neck, the shoulders begin to internally rotate and the head juts forward. This leads to a tense upper body and reduced blood flow into the arms, hands and wrists, further enhancing the possibility of CTS. 

Furthermore, as if struggling to sleep in the late stages of pregnancy wasn’t bad enough, all those awkward sleeping positions that are being tried out can also exacerbate the CTS symptoms.  

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Pregnancy and Risk Factors for CTS 

There are several factors that can increase risk for developing CTS during pregnancy. These include being pregnant with more than one baby, excessive body weight, having hypertension or the mother being over 30 years old. 

Additionally, if CTS has been experienced within the family, there is a higher risk of developing the condition for CTS is somewhat hereditary in nature.  Similarly, if CTS has been experienced in a previous pregnancy, it is common for this niggle to reoccur in a new pregnancy. 

Post-Natal Carpal Tunnel Syndrome  

Although CTS is much more common in pregnant women, it is also a condition that can carry on into the post-natal stage too. Of those who experience CTS during pregnancy, 50% will still have a degree of CTS one year after giving birth. Three years after giving birth, 30% of mothers still experience a degree of CTS symptoms. 

Although these statistics may sound disheartening, pregnancy-induced CTS ceases more readily than CTS that results from any other factor.  Indeed, as hormones resort to their pre-pregnancy state, CTS should gradually resolve after childbirth. This usually occurs over a period of a few weeks.  

However, if other risk factors are present or a repetitive wrist injury occurs from holding and caring for the child afterward, CTS can persist for longer.   

As a general rule, if CTS symptoms begin early within a pregnancy, they will normally take longer to resolve. 

Diagnosis of Carpal Tunnel Syndrome via Osteopathy 

If you suspect CTS during pregnancy, consulting with an osteopath can provide an accurate diagnosis. To confirm the condition, your osteopath will first conduct an examination of your neck, shoulders, arms and hands.  This helps to rule out other conditions that can cause similar symptoms to CTS.  This is likely to be accompanied by grip, sensory and range-of-motion tests.  These will establish the strength and dexterity that you have in your hands as well as highlighting when symptoms occur during regular daily movement.   

Preeclampsia – An Important Consideration 

Upon presenting with symptoms of CTS, your osteopath will be keen to investigate the possibility of another potential condition known as preeclampsia.   

Preeclampsia is a complex condition that develops during pregnancy and involves high blood pressure in combination with either protein within the urine or low platelets in the blood.  Not only can preeclampsia contribute to pain in the wrists and hands, it can also cause persistent headaches, abdominal pain, nausea, weight gain, unusual swelling, blurry vision and a feeling of being short of breath.   

Treating Carpal Tunnel Syndrome in Pregnancy and Beyond – How Focus Osteopathy Can Help 

Unlike many doctors, we do not apply the ‘wait and see’ approach. After all, that only leaves you in the lurch.   

We understand that although CTS is usually only a temporary inconvenience – experienced during and shortly after pregnancy – it is also a highly irritating problem and one you’re likely to be glad of assistance with.  As if you didn’t already have enough pregnancy symptoms to handle without painful wrists in the mix too! 

When dealing with the niggling symptoms of CTS, consulting with an osteopath offers up numerous treatment options that are safe for you and your baby, both throughout your pregnancy and beyond.   

After providing an accurate diagnosis and establishing exactly how CTS is affecting you day-to-day, we will then narrow down what’s required to manage your symptoms and reduce your pain.   

Often the simplest solutions work best so we would usually begin with guidance on how to avoid any specific movements that are causing you significant pain. We would also look at your overall posture and day-to-day activities to see if there is anything that can be tweaked to reduce CTS symptoms.  This could include incorporating rest periods and stretch breaks into your day as well as potentially adjusting a desk or workstation set-up.  

Additionally, we can teach you gentle exercises that will improve flexibility in the wrist, hands and fingers. These will increase blood flow and reduce pain.  Alternating hot/cold treatments as well as stress reduction and fluid draining massage can also prove beneficial.  

Splinting is another option, most commonly used at night. This helps to reduce overall strain within the wrist. Your osteopath can provide and adjust the splint for maximum benefit. A good night’s sleep may just well follow! 

When your new-born arrives, your osteopath can remain on hand as your wrists are highly likely to be challenged by having a baby to regularly pick up and hold. Here, we can advise on how to hold your new-born without CTS continuing to trouble you, allowing you to move on from wrist pain and focus on simply enjoying these precious moments with your new child. 

A Quick Note About De Quervain’s Syndrome 

De Quervain’s Disease/Syndrome sounds exotic, but you don’t need to travel amid the jungles to develop the condition. 

The syndrome affects the tendons located on your thumb, that run in a tunnel (tendon sheath). The thickening of the ligamentous structure over this tunnel causes pain when the thumb is used or moved. 

For men, it can occur out of the blue. Yet, for women, it can often be linked to pregnancy. Besides ‘joining the wrist-pain party’, it can also occur in young mothers when picking up their baby.  

Symptoms may include swelling or soreness on the thumb side of your wrist, alongside pain when using the tendons around your thumb. 

It’s always worth speaking to your Osteopath about De Quervain’s Syndrome as, occasionally, it can mimic the symptoms of other conditions, and vice versa. 

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Coccyx Pain – My Tailbone Hurts to Sit

 Ouch! Has sitting down become uncomfortable? It could be your coccyx… 

To sit down, to take a seat, to make yourself comfortable, to take the weight off one’s feet – it all sounds so inviting and oh-so-good, until it actually hurts to do so.  If you’ve found yourself saying ‘I’d rather stand thanks’ just a little too often lately, it’s possible you’re dealing with an uncomfortable condition known as coccydynia.  

This term relates to a range of symptoms including tenderness, stiffness and pain, which all stem from the tailbone and have the potential to make sitting a day-to-day nightmare.   

Coccydynia usually manifests itself as a relentless ache within the lower back as well as sharp pains that radiate from the area as you try to stand upright from a seated position or bend forward.  

In some cases, shooting pains are also felt down through the legs as well as around the hips and anus or backside.  For women, the pain of coccydynia can be prominent during intercourse and menstruation. 

Tailbone pain typically lasts a few weeks but, when the issue is not addressed sufficiently, symptoms often last far longer. Coccydynia can therefore become a long-term condition with pain that peaks and troughs in correlation with what’s going on in your lifestyle. 

Despite how prevalent a condition tailbone pain is, many sufferers simply shuffle around in their seats and put up with the ongoing discomfort.  This is partly because of an assumption that lower back pain is an inevitable part of working long hours behind a desk or that aches and pains are simply part of getting older.   

However, if you’re prone to thinking that long-distance travel is only bearable with high-class, squidgy seats beneath you or, better still, you’d ‘rather stand thanks’, coccydynia may be the reason why sitting has become so noticeably uncomfortable. 

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What Is The Coccyx And What Does It Do? 

Difference between male and female hips.

The coccyx is a triangular bony structure, composed of three to five small bones that are located together at the base of your spine.  Also known as the tailbone, the coccyx serves as a framework for several pelvic muscles and ligaments to attach themselves to.

In doing so, this provides much-needed stability and support for the contents of the pelvis, including the bowel and urogenital organs, which would otherwise weaken the pelvic floor.   

Additionally, the coccyx possesses the ability to move slightly. Albeit possessing a limited amount of flex, the coccyx can move when the nearby pelvis, hips and legs are in motion as well as during childbirth.   

Although the overall purpose of the coccyx is modest, if all is not well here, the repercussions can be painful for this area is generously populated with nerves.  It is unlikely you will fail to notice an injury to the coccyx. This is particularly true if you are prone to long periods of sitting. 

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What Causes Coccydynia? 

Female coccyx pain.

There are numerous causes for coccydynia, some of which bring the condition on suddenly while others gradually lead towards the problem.   

Within our osteopathic clinic, it is generally those who have noticed sudden tailbone pain that we see most often. Primarily, this is because cases of coccydynia that bring on severe pain – which previously didn’t exist – usually result from physical trauma to the lower back. 

This may occur during sport or, most usually, a slip and hard fall onto where the coccyx resides.  Around 50% of coccydynia cases occur thanks to unexpected injury and there’s nothing quite like sudden, sharp pain to encourage a visit to a healthcare specialist. When it is slippery outside, we tend to get busy! These traumatic injuries can include a fracture to the coccyx! 

For women, the possibility of developing coccydynia is up to five times higher than men. Because a woman’s pelvis is broader, the coccyx is more exposed and subsequently more vulnerable to injury. 

Furthermore, the nature of a woman’s pelvic anatomy leads to a natural inclination for more weight to be placed upon the tailbone during sitting, the load of which increases the likelihood of experiencing pain. 

Additionally, a woman’s pelvis endures a great deal of strain during childbirth while both the sacrum and coccyx move during delivery.  This can overstretch the muscles and ligaments attached to the coccyx. Although helpful during childbirth, this can result in postnatal discomfort.   

Other possible causes of coccydynia include natural wear and tear as well as osteoarthritic conditions as we get older, repetitive strain injuries from repeated movements, being either over or underweight, possessing an unusual curvature within the spine (known as scoliosis), infection within the lower back or a cancerous tumour located close to the coccyx.

It is often patients with these additional issues that we do not see as readily in our clinic for it is common for their tailbone pain to develop gradually and thus, mistaken as a nuisance that is simply to be endured. 

Interestingly, many cases of coccydynia are entirely preventable for they simply result from poor ergonomics – like sitting postures or inadequate lifestyle choices.  Long periods of sitting, cheap office furniture, insufficient movement and a lack of strength within the core muscles are all factors that can lead to coccydynia and then keep the resulting pain going, unnecessarily, for years afterwards. 

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How Can I Tackle Tailbone Pain? 

What causes coccyx pain?

Many solutions exist for remedying tailbone pain and these are usually dictated by what has initially caused the issue.  

Our first recommendation is to acknowledge the problem and seek an expert diagnosis as soon as possible. You can obtain this either via your doctor or an osteopathic specialist. Ignoring pain, particularly if there is a genuine injury present, can lead to exasperating the issue further as well as prolonging the time that it will take to recover. 

By establishing exactly what is causing your discomfort, you will be able to receive medical guidance and precise treatment that is tailored specifically to you rather than working through several strategies that could prove fruitless and frustrating. 

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Osteopathic Solutions For Coccydynia 

Coccyx and hips.

Call us biased but we genuinely believe that an osteopathic approach is the most effective way to rid yourself of troublesome coccydynia.  Not only is osteopathy a hands on specific treatment geared for solving the likes of tailbone pain, it is fully natural and does not require drug-based treatment. 

Avoiding drug-based treatment allows you to side-step recurrent trips to the local pharmacy as well as a whole array of unwanted side effects that are usually offered up by pills.  Impressively, osteopathy has been demonstrated to be more effective, in the long-term, than treatment via corticosteroid injections.   

Not only is an osteopath able to establish the position of both your spine and pelvis, they can also physically assist you to gently realign and therefore counteract the cause of your pain.  

Diagnosis is achieved via  a full medical history and extensive and thorough examination of the whole body – with particular interest around the pelvis, inclusive of the spinal joints, muscles and ligaments that have a relationship and connect to the coccyx .  Not only does this pinpoint how coccydynia has developed, it can also begin reducing the stress on and around the lower back. 

Most osteopathic therapies will then move into soft tissue manipulation, gentle stretches and mobility and fascial release techniques.  For greater healing, your osteopath may also recommend an internal assessment of the pelvic floor muscles and coccyx.  

Combined, osteopathic strategies offer a powerful yet natural solution for solving the irritating pain that results from coccydynia.  Additionally, your osteopath will also be able to offer detailed insight into how the condition developed and therefore how you can prevent a future reoccurrence.  

Are you sitting comfortably?  If not, why not let Focus Osteopathy show you how? 

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What’s The Best Position To Sleep When Pregnant?

What’s The Best Position To Sleep When Pregnant?

Is pregnancy keeping you awake at night?

It doesn’t have to. Osteopathy and many other things can help. 

There are many reasons why you might be having trouble sleeping whilst being pregnant.

Not least the anxiety that comes with becoming a new mother and wondering how you will cope with your new responsibilities – or get the baby out in the first place.

But the most common reason for lack of sleep during pregnancy is the physical aches and pains accompanying carrying a tiny human in your belly. 

Experiencing abdominal and pelvic pain during pregnancy is generally nothing to worry about as it’s part of the process as your body changes to accommodate your growing baby.

These pains can regularly stop you from getting a good night’s sleep, which isn’t great for you or your baby. 

But what can you do about it?

More Blogs From Focus Osteopathy:

What Pelvic Floor Exercises Should I Actually Be Doing?

How Can I Relieve My Pelvic Pain During Pregnancy?

Pregnancy: Dealing With Back Pain When Sleeping

What Causes Pain (And Keeps You Awake) During Pregnancy?

Woman having difficulty sleeping due to pregnancy

Certain kinds of pain during pregnancy are expected, and the following types of pain pose no risk to you or your baby, even though they keep you awake at night:

Round Ligament Pain

Mostly, the symptoms include a sharp, intense pain while changing position when sleeping or lying down.

However, round ligament pain may also appear dull and lingering.

This kind of pain occurs due to the two large ligaments that extend from the uterus to the groin, which get stretched due to the growth of the uterus leading to discomfort.

In most cases, round ligament pain appears in the second trimester and is considered benign.

Osteopathy can help with this and other types of pain that can become bothersome during pregnancy.  

Gas And Constipation

As your progesterone levels increase during pregnancy, this can lead to developing more digestive issues.

As the hormone levels rise, the GI tract’s function can be affected, and the digestion of food slows down. It can make you feel like food is lying in your stomach, making it difficult to relax and get to sleep.

To prevent digestive problems during pregnancy and to get a better night’s sleep, you should aim to consume more food that is rich in fibre.

In addition, increase your water intake, and ensure you’re getting enough gentle exercise.

Braxton Hicks Contractions

Also known as “practice contractions”, these pains are more of a discomfort than anything serious. But they can contribute to sleepless nights in your final trimester.

The symptoms are the contraction of the stomach muscles that makes the stomach feel hard and tight. But it is essential to know the difference between actual contractions and Braxton Hicks.

True contractions last longer, happen closer together and cause more severe pain. They can also cause you to feel breathless, making it difficult to continue any activity.

Generally, if you can continue doing any activity during the contraction, it is likely to be Braxton hicks. Since this type of contraction is more likely to occur because of dehydration.

Staying well hydrated can help to control the Braxton Hicks contractions and help you get a night’s sleep.  

How To Sleep Soundly During Pregnancy

Multiple photos showing comfortable sleeping positions during pregnancy

Sometimes, there is no real reason for not being able to sleep during pregnancy. Other than it’s just challenging to get comfortable when you have a big baby bump to contend with.

But as we’ve already mentioned, sleep is vital for you and your growing baby.

So, what can you do to ensure you get a good night’s sleep, and what is the best position to sleep when pregnant?

Right?

Left?

Side?

Back?

There are so many things to consider when pregnant that it can become overwhelming. Sometimes, that alone is enough to keep you awake at night.

But there are some things to consider when deciding how to sleep when pregnant. 

For example, most doctors agree that sleeping on your side is the best position to sleep when pregnant.

Why? Because it is likely to limit blood flow to the uterus and, therefore, the safest position for your baby.

It’s highly unlikely, but previous studies have suggested that sleeping on your back when pregnant can negatively affect your pregnancy, particularly in the latter stages. 

But should you sleep on your left or right side?

Again, small studies suggest that the best position to sleep when pregnant is to lie on your side and choose your left side.

There are a couple of reasons for this preference for the left side. Most notably, the large vein that carries blood and oxygen to your baby – the IVC (inferior vena cava) – is on your right side. So it stands to reason that if you sleep on your right side, you could potentially reduce the blood flow inside this all-important vein.

Sleeping on your left also reduces any unnecessary pressure on your liver.

However, all the risks associated with sleeping on your right side are small (some studies suggest zero risk for left or right-sided sleeping).

It comes down to personal preference and the position you feel most comfortable. There are risks associated with lack of sleep during pregnancy, so you must weigh the pros and cons. 

However, if you slept on your back or front before pregnancy and found side sleeping uncomfortable, there are some things you can do to make it more comfortable, such as putting a pillow between your knees or investing in a pregnancy pillow – a long pillow that can be used to support your bump and to put between your legs to offer additional support and comfort. 

Important Information 

Young woman suffering from pregnancy pain

Apart from those mentioned above, there are many other reasons to experience sleepless nights and discomfort during pregnancy that are not serious.

These include sensitivity to certain foods, stomach infections, and a growing uterus. All can cause abdominal pain of some kind but are not serious. 

But some types of abdominal and pelvic pain can be serious during pregnancy.

While most women that have pain during pregnancy go on to have healthy pregnancies.

There are situations where abdominal pain that wakes you up in the middle of the night requires medical attention:

Miscarriage

Sadly, miscarriage is among the most common reasons for termination of pregnancy, with around 20% of pregnancies ending in miscarriages.

Also medically termed as spontaneous abortion, a miscarriage is most likely to happen during the first 13 weeks of getting pregnant.

Some of the symptoms of this condition are regular contractions ranging from 5-20 minutes.

In addition, bleeding accompanied with or without cramps, back pain ranging from mild to severe, discharge of clots or tissue material from the vagina and a sudden lack of other pregnancy signs.  

Ectopic Pregnancy

This is a less common condition but does happen in 1 of 50 pregnancies when the egg implants outside the uterus.

In most situations, it implants in the fallopian tube. Ectopic pregnancies cannot be continued and need immediate medical care.

When women experience an ectopic pregnancy, they feel intense pain accompanied by bleeding anywhere in the 6 to 10th week of pregnancy.

Women at high risk of ectopic pregnancy have endometriosis, have an IUD when conceived, have had an earlier ectopic pregnancy or have undergone tubal ligation. 

Urinary Tract Infection

One of the more common causes that pose a serious health risk during pregnancy is a UTI (urinary tract infection).

While it is easily treatable, it can cause pregnancy complications if neglected.

The symptoms include a burning sensation when urinating and discomfort and pain in the lower abdomen area, which is likely to keep you awake at night.

Preeclampsia

When a pregnant woman experiences preeclampsia, there is a rise in blood pressure and an increase in protein in the urine around the 20th week of pregnancy.

Some of the symptoms will include pain in the abdomen, below the right ribs, and other signs indicative of preeclampsia.

These can consist of a build-up of excess pressure in the abdominal region, vomiting and nausea etc. can occur as well. This condition requires urgent medical attention. 

Placental Abruption

Another dangerous medical condition is placental abruption, resulting in the placenta separating from the uterus before the baby’s birth.

The main symptom of this condition is that the stomach feels very hard to the touch, is painful and remains like this for a long time.

Additional symptoms are premature water breakage or discharge of bloody fluid with pain and discomfort in the abdomen and back pain. 

If you have any of the following symptoms along with pain in the abdomen and discomfort, you should seek medical attention and get checked over:

  • Intense pain that persists for an extended period
  • Developing fever accompanied by chills
  • Unusual vaginal discharge
  • Feeling light-headed and dizzy
  • Nausea and vomiting
  • Experiencing pain while urinating
  • Spotting or bleeding of any type

Can Physical Therapy Help?

Yes, physical therapy is one of the most effective ways to ease your pain during pregnancy.

Here at Focus Osteopathy we specialise in supporting soon to be mums in every step of their pregnancy.

We can help you feel better with a simple, natural recovery plan that gets to the core of what is causing your pain.

Our specialist team are experienced in treating pregnancy-related musculoskeletal pain.

You can book a FREE Discovery Session with us where we will be able to find the cause of your pain and give you advice on how to have a better nights sleep.

Osteopathy treatment can help with your pain, which will help you sleep better, move better and feel better.

What Pelvic Floor Exercises Should I Actually Be Doing?

Woman doing kegel exercises

Would you like to strengthen your pelvic floor muscles but are unsure how to do it?

The pelvic floor muscles are the large muscles you feel when you try to control the urine flow from leaving your body. Depending on how well you can control the flow is an indication of how strong your pelvic floor muscles are.

If you have weak pelvic floor muscles, doing pelvic floor exercises (or consulting with a women’s health specialist) is vital.

We can help you strengthen the muscles and prevent genitourinary problems like urinary incontinence and pelvic organ prolapse. 

But it’s important to remember that weak or overly tight pelvic floor muscles aren’t just a problem for women. Research also suggests that improving pelvic floor function enhances male sexual function, and pelvic floor therapy can treat and prevent erectile dysfunction. 

More Blogs From Focus Osteopathy

The Effects Of Postpartum: What You Need To Know

How To Strengthen The Pelvic Floor

Why Does My Hip Pain Linger After Pregnancy

What Is A Pelvic Organ Prolapse?

Pelvic organ prolapse is a non-life threatening medical condition where one or more of your pelvic organs drop down from their rightful place into the vagina. The organs a pelvic organ prolapse can affect include the bladder, bowel, uterus, and the top of the vagina. 

Women with pelvic organ prolapse can sometimes pass urine or defecate unintentionally and experience pelvic pain, pressure, painful sex and/or a reduction in sexual sensations in the vagina.

What Causes Pelvic Organ Prolapse

Pregnant woman who is at risk of pelvic organ prolapse

Several factors put stress on and weaken the pelvic floor muscles and contribute to the development of pelvic organ prolapse, including:

  • Gaining excessive weight or obesity
  • Vaginal childbirth and pregnancy
  • Undergoing pelvic surgery, including a cesarean delivery
  • Frequent sudden movements like sneezing/coughing/ laughing
  • Genetic predisposition (As some people are born with a greater risk of developing pelvic floor muscle weakness than others)
  • The ageing process (As we grow older, the pelvic floor muscles weaken along with those in the anus and rectum. A decrease in estrogen levels in women can also lead to pelvic floor muscle weakness)
  • Contact sports of any kind
  • Lifting heavy weights
  • Running and jumping 

How To Locate The Pelvic Floor Muscles

Human pelvis

The pelvic floor muscles are a sling-like group of muscles that stretch from the pubic bone to the tailbone. Locating the muscles is relatively easy.

For example, when sitting on the toilet, interrupt the urine flow (only to be done to find the muscle group and not habitually, as it could lead to medical issues). When you interrupt the flow, the muscles that you feel squeezing are your pelvic floor muscles.

Another option to help locate them is to place a finger inside your vagina and squeeze the muscles, which should lead to pressure on your finger. Again, the muscles within the vagina that lift and squeeze and put pressure on your finger are the pelvic floor muscles. 

But what can you do to strengthen the pelvic floor muscles and prevent pelvic organ prolapse?

Pelvic Floor-Strengthening Exercises

Older woman doing kegel exercises

Kegel Exercises

These exercises are also known as pelvic floor exercises and help build stronger pelvic floor muscles. They allow you to lead a more enriching sex life with improved orgasms and prevent you from suffering urinary and fecal incontinence.

Strong pelvic floor muscles also ensure that the bladder, uterus, and bowels don’t drop down within the vagina, the medical condition referred to as “pelvic floor prolapse”.    

How To Perform Kegel Exercises 

You can do Kegel or pelvic floor exercises by lifting/holding and relaxing the pelvic floor muscles. Begin with a limited set of exercises (lift/squeeze/relax) for 3-5 seconds. Over time, aim to increase the duration and number of sets in every session. With practice, you should aim for 3-4 sets of exercises every day. 

Begin each exercise with a lift and hold for 3-4 seconds, followed by resting for the same number of seconds. Initially, do this five times continuously and consider that one set (later, with practice, you can raise that to 10 repetitions). 

After doing the exercises at least twice a day for a while, you should start to see some improvement. When you do, you can start to increase the duration of lifting/holding/relaxing and the number of sets and times per day that you do them.

For example, when you start, hold/lift and relax for 3 seconds, building gradually to 4 seconds and with practice, 5 seconds. Then slowly raise the number of exercises from 5 – 8 to 10 in each set and increase the frequency of your daily pelvic floor muscles from twice to three times per day. 

The great thing about these Kegel exercises is that you can do them standing, lying, or sitting down. Although, if you have weak pelvic floor muscles, it would be better to start out lying down.

Also, doing them first thing when you wake up in the morning and the last thing at night before sleep is an excellent way to make them part of your daily routine. 

One thing to note is that you should never hold your breath when you do Kegel exercises. Instead, breathe outwards as you perform the exercise.

Also, try not to squeeze another muscle group – like the stomach, back, thighs or buttocks – while you perform the exercises. If you feel these muscle groups squeezing, you’re not performing the Kegel correctly. 

Lastly, while there are plenty of advertisements online and in the media about specialised Kegel equipment, most are not worth the investment, so do not fall for the over-hyped marketing.

You can perform pelvic strengthening exercises without any equipment whatsoever. 

As with any exercise routine, do not expect to see results overnight. It takes time and effort to increase strength and endurance. However, most women report a noticeable improvement in their symptoms around the 12-week mark when they do the exercises daily. 

Happy Baby

Older woman doing happy baby pose

Start lying on your back with your knees bent at a 90-degree angle.

Raise your knees up and forward towards your abs – with the bottom of your feet facing the sky.

Then grab onto the soles of your feet and widen your knees slightly, as far as is comfortable and feel the stretch.

Rest in this position for as long as possible while taking deep, relaxing breaths in and out – to calm your nervous system and relax your pelvic floor muscles.  

Another great way to ensure that you have strong and healthy pelvic floor muscles is to take up Pilates.

Pilates improves your mobility and flexibility, builds your total-body strength, and alleviates unnecessary stress on your joints AND strengthens the pelvic floor muscles. 

Contact Us

Person picking up a phone to make a call

Here at Focus Osteopathy we want to help you!

We have a team of specialists waiting to speak, if you are struggling or need help with your pelvic floor exercises don’t hesitate to get in touch.

We have offer a number of complimentary healthcare services designed to empower you and change your life.

Not sure if we’re the right fit for you? Book a Free Discovery Visit Here. We will be able to provide you with the help that you need.

How Can I Relieve My Pelvic Pain During Pregnancy?

Is pelvic pain ruining your pregnancy?

Would you like some tips on how to alleviate the pain?

Pregnancy can be one of the most joyous occasions in your life. But while there is great excitement about eventually meeting your new baby and becoming a mother, it can also be physically exhausting, especially in the third trimester and the later stages of your pregnancy.

Plus (although most are minor), very few women are lucky enough to enjoy pregnancy with zero side effects.

In most cases, there is usually some heartburn and indigestion, lower back, foot ankle and knee pain, and digestive symptoms, but the most common complaint amongst pregnant women is pelvic pain.

Studies show that around 70% of women suffer pelvic pain at some stage of their pregnancy. 

During pregnancy, pelvic pain symptoms include pain in the pelvic region, hips, and lower back area.

There may be other symptoms, including groin pain, clicking noises around the hips and pelvis, and the pain may worsen when you climb the stairs, roll over in bed, walk long distances or on uneven surfaces and getting out of the car.

We also refer to this type of pain as Pelvic Girdle Pain or PGP – a catch-all term that describes pain in the front of the pelvis as well as pain that radiates down into the hips and legs, buttocks, and SI (sacroiliac) joints.

One type of pelvic pain can be referred to as symphysis pubis dysfunction (SPD), although we don’t tend to use that term anymore.

But most importantly, it can be super painful and interfere with all aspects of your life and enjoyment of your pregnancy.

But don’t worry. Although it’s normal to worry in pregnancy, pelvic girdle pain doesn’t affect your growing baby – they sleep soundly right through it.

You’re the only one who can feel the pain and discomfort.

So, what’s going on inside your body to cause so much pain?

To help you make sense of PGP and pelvic pain during pregnancy, in this blog, we examine the causes and the symptoms and explore what you can do to fix them. 

More Pregnancy Blogs From Focus Osteopathy
Pregnancy: Dealing With Back Pain When Sleeping
How To Strengthen The Pelvic Floor
How does our modern lifestyle affect posture?

What Causes Pelvic Pain In Early Pregnancy?

If you’re still in the first trimester, it might be a surprise to have pelvic pain so soon into your pregnancy.

But rather than being anything to do with the baby, pelvic pain in early pregnancy is more likely due to the release of hormones.

Specifically, when you become pregnant, your body produces Relaxin (a hormone).

Relaxin helps the ligaments and tendons in your pelvic region become more flexible to accommodate your baby and growing womb and later enable childbirth.

But apart from the role played by Relaxin in softening/stretching the ligaments, your expanding baby bump is also responsible for altering the weight distribution in your body, especially when moving.

The shift in weight distribution can lead to pain in the pelvis and hips because your body continues to produce Relaxin throughout your pregnancy.

So, as your pregnancy progresses and the production of Relaxin increases, so does the likelihood of your pelvic pain intensifying. 

What Causes Pelvic Pain In The Later Stages Of Pregnancy?

Pelvic pain in the later stages of pregnancy in the 2nd and 3rd trimester, from 12 weeks onwards, can also be due to the continued production and release of the hormone Relaxin.

Production of this hormone continues throughout pregnancy and intensifies just before childbirth – further loosening the tendons and ligaments in preparation for your baby’s arrival.

But apart from the role played by Relaxin in weakening/stretching the ligaments, your expanding baby bump is also responsible for altering the weight distribution in your body, especially when moving.

In addition, your growing baby can also impact your posture and change how you walk – all of which contribute to pelvic pain. 

Once the process of the baby dropping in preparation for labor happens (the baby automatically shifts further down into the pelvis) around 2-4 weeks before delivery, pelvic pain can intensify. Why? 

The baby dropping into the pelvis, results in additional stress, widening and pressure on your muscles, joints, and bones in the pelvic area and lower back. 

Because when lightning occurs, your baby’s head causes stress and pressure on your muscles, joints, and bones in the pelvic area and lower back.

However, although it can be uncomfortable, the good news is that this symptom signifies that you won’t have to wait too much longer to meet your new baby. 

How To Alleviate Pelvic Pain During Pregnancy

As with most things in pregnancy – like headaches and other minor aches and pains, it is best to avoid pain medication wherever possible to prevent any harm to your developing baby.

But there are many ways to alleviate pelvic pain in pregnancy without reaching for pain pills. However, you should always consult your doctor before embarking on any new course of treatment. 

Physical therapy is the most effective way to treat pelvic pain during pregnancy. But here are some of the other ways you can alleviate the discomfort:

  • Pregnancy-support aids

Several pregnancy-support aids that are available to buy online can help support your growing bump and make your pregnancy more comfortable.

These include compression pantyhose and belly bands. Compression pantyhose help by compressing your legs and feet – which tend to swell during pregnancy.

They also help to lift and offer support to your belly during different stages of pregnancy – to take the pressure off your pelvic area, lower back, and hips.

Pregnancy “Belly bands” serve a similar purpose and raise your bump while providing support to the pelvic and lower back areas, both of which are highly susceptible to pregnancy-related pain. 

  • Prenatal massage

Having a professional prenatal massage can help reduce pelvic pain by relieving stress and tension, improving blood circulation, and reviving the ligaments and muscles that work so hard during pregnancy.

When your circulation improves after a massage, you will feel less discomfort and hopefully get a better night’s sleep.

This added benefit is especially helpful because good quality sleep reduces pain levels. First, however, make sure you choose a qualified and experienced prenatal massage therapist with extensive experience in maternal care.

Their knowledge of how much pressure should or should not be applied – and what massage oils and essential oils are safe to use during pregnancy – ensures the safety of you and your unborn child.  

  • Stretching exercises 

If your doctor has said it’s ok for you to exercise (within certain prenatal limits, of course), then specific stretching movements and exercises can be hugely beneficial to treating and preventing pelvic pain during pregnancy.

Stretching can help to relieve some of the discomfort and pain in the early stages of your pregnancy.

However, before embarking on an at-home stretching routine, we recommend you consult with a Physical Therapist to learn specific safe movements for the hips, pelvic area, back, and stomach.

For example, pelvic tilt exercises can reduce lower back and pelvic pain by helping to improve your posture and strengthening your muscles and ligaments.

You may also want to try a Prenatal Pilates or yoga class with a range of low-impact moves that can help you treat and prevent pelvic pain.

Low-impact exercise can also improve your sleep. It may also contribute to easier labor and delivery and help you recover faster after the birth. 

How Physical Therapy Treats Pelvic Pain During Pregnancy 

When pelvic girdle pain affects your ability to move around without pain, it can detract from the enjoyment of carrying your baby and being pregnant.

The pain can also keep you awake at night, which isn’t healthy for you or your baby.

So, it’s a good idea to seek treatment for the pain rather than just endure it, so you can get back to enjoying your pregnancy and give your baby the best start possible.

We evaluate your symptoms, find the root cause and work with you to reduce the pain and prevent it from reoccurring.

The treatment for pelvic pain during pregnancy is specific to your set of symptoms and the stage you’re at in your pregnancy.

But is likely to include a combination of manual joint and muscle manipulation and therapeutic stretching and strengthening exercises – all of which are 100% safe during pregnancy. 

After treatment, you can look forward to finally being able to “glow” through the rest of your pregnancy and enjoy every moment of this precious time in your life.  

Not sure whether Physical Therapy is right for you at this stage of your pregnancy?

Why not book a free consultation with one of our women’s health specialists?

We offer all patients a free, no-obligation, 30-minute consultation to discuss their PGP and pelvic pain during pregnancy issues and get immediate advice from a trained physical therapist, either over the telephone or in the clinic.

Book yours now. 

Pregnancy: Dealing With Back Pain When Sleeping

Have you got back pain keeping you awake at night? Pain in your lower back preventing you from enjoying the blossom of your pregnancy? 

This is a very common problem. You are not alone, so don’t panic. 

For the majority of women in pregnancy, back pain etches inwards during the mid-point of pregnancy (between the five-month and seven-month mark). That’s not just a guess on our part, though. There is a reason why back pain occurs at this time. 

Throughout these months, the uterus changes position from the pelvic area to the abdomen; this increases the stress upon both the mid and lower back. 

Consequently, your spine’s normal position is altered courtesy of the changes your ‘bump’ goes through. As the bump pushes up into your belly, the rising pressure affects the vertebrae in your back. 

More Pregnancy Blogs From Focus Osteopathy
How To Strengthen The Pelvic Floor
Why Does My Hip Pain Linger After Pregnancy?
How Pregnancy Can Cause Knee Pain And Back Pain

As this pressure pushes against the components of your spine, pain begins to build. Sadly, this pain doesn’t disappear when you try to gain some sleep. If the pain builds up enough, you’ll be locked in a constant battle for relief until the morning sun summons birdsong. 

That’s not what you want to hear. I get it. But there is hope, so don’t panic! 

Do you want some good news? There are many ways to relieve (or even prevent) pain. And not only that, but you can also build your back muscles up to be stronger – even while pregnant! 

So, it’s official. You don’t have to endure back pain and subsequent sleepless nights during your pregnancy. There is no need to endure the discomfort, face the sleep-deprived day, or grimace through until the day arrives and you give birth. 

But how do you go about building your back strength, and vanquishing back pain for a restful sleep? 

You need an Osteopath! And that’s where we can help. 

We can help you get good restful sleep, and help you avoid walking around holding your back and staying home, laid up in front of the television for the next few months. 

By working with us, you’ll thrive! You’ll be able to continue exercising where appropriate, get out and about, and enjoy the precious time carrying your baby. But without the crushing fatigue that comes with not sleeping properly. 

Let’s dig a bit deeper into how we can help. 

Treat Pregnancy Back Pain By Visiting An Osteopath 

Perhaps the most effective way to deal with back pain (especially during the early stages of pregnancy) is Osteopathic treatment. At Focus Osteopathy, we help Mums-to-be with correct posture and other elements that contribute to back pain. 

We also take time to teach pregnant mothers a range of exercises that they can undertake and practice at home, in order to prevent pregnancy-related back pain. 

We also practise techniques largely unique to osteopathic treatments. These treatments manipulate your joints and muscles to alleviate the pressure and stress that’s building up against your spinal column and subsequent nerves; the leading cause of pregnancy back pain and sleepless nights. 

So what could these manipulations mean? It’s nothing to worry about. We aren’t going to reshape your body with painful or forceful actions. Instead, we’ll guide you on how to sit properly, lie back correctly, sleep soundly, and walk while pregnant without applying any of that negative pressure on your back. 

Osteopaths at Focus Osteopathy will also walk you through a range of gentle stretching movements that will build strength and make your joints more supple. 

You can book a session with us through this link. However, is there anything you can do in the meantime to help with back pain?

Of course there is. So let’s take a look at a few ‘home remedies’. Even if the first one sounds impossible.

Get A Good Night’s Sleep

Sounds pretty good right now, doesn’t it? However, we remain aware that getting a good night’s sleep while pregnant can be incredibly challenging. 

One of the main reasons for this comes from the extra weight that your body has to deal with. This weight, which is more pronounced when you sleep on your side, places itself on your spinal cord and creates serious discomfort. 

You can help yourself by grabbing hold of a thick towel and placing it, folded lengthwise, at a right angle to your waist. 

This extra support helps to relieve the strain on your back and pelvic region. You can also use a pillow and place it between your knees when lying on your side; again reducing the pressure on your back. 

Furthermore, when pregnant, you should avoid sleeping on your back, because it is not helpful for you or your baby. 

Why? In the latter stages of your pregnancy (the third trimester), sleeping on your back can reduce your baby’s vital blood and oxygen flow. To give your unborn child the best chance, you want to keep this blood and oxygen flow as healthy as possible. 

So, instead of sleeping on your back, get yourself a firm support mattress and utilize pillows as props to sleep on either your right or left side. 

You can also try to introduce a ‘sleep routine’ that works for you. For example, don’t eat in the two-hour run-up to bedtime. This helps to prevent digestive discomfort that might otherwise keep you awake. 

Pilates & Yoga 

Contrary to belief, yoga and pilates are not solely for the rich and famous. You are not ‘excluded’ from these activities just because your Instagram account hasn’t become festooned with millions of followers. 

Rather, yoga and pilates have a legion of ardent followers from all spheres of life, and these followers practice for good reason, too. It’s a great form of exercise for staying fit and healthy throughout pregnancy. 

Not to mention how pilates and yoga can prepare your body for childbirth, and prevent pregnancy-related aches and pains. 

We would recommend what is known as ‘Prenatal Yoga’. This form of yoga helps the muscles, joints, ligaments, and nerves that help form your posture. Besides strengthening your body, prenatal yoga also benefits your mental health by relieving stress and engaging with deep breathing techniques that relax the body. 

All of this should certainly help in gaining a peaceful sleep. It also calms the nervous system, and helps to reduce some of the natural anxieties that sometimes accompany pregnancy. 

Like prenatal yoga, prenatal pilates is a gentle and pregnancy-friendly form of exercise. Using a sequence of movements to improve balance and then strengthen the ‘core’ muscles, Pilates is more regimented when compared to free-flowing yoga. 

However, in being more regimented, pilates remains (arguably) a more effective method for strengthening and elongating muscles and preventing pregnancy back pain. 

Wear A Maternity Belt

Ever heard of a maternity belt? These have proven effective in relieving pain for pregnant women. Especially those going through the final stages of pregnancy and feeling too tired and worn out to undertake a yoga or pilates session. 

The maternity belt remains one of the easiest ways to relieve and support your back when pregnant, and supports your belly while standing, going about your daily activities, walking, and generally moving around. 

Wearing a maternity belt helps compensate for weaker core muscles, too. 

Opt For Proper Footwear 

We get it. It’s tempting to try and stay up-to-date with fashions, or try to outdo the neighbours, but we wouldn’t recommend it. Your body is going through a range of changes, and high-heeled shoes are not going to help with your back pain. 

These cat-walk-inspired shoes will increase the curvature of your spine and place extra pressure on your back. Pain will be inbound before you’ve taken more than a few steps. 

Also, as you have to live with increasing pregnancy weight, unsensible shoes can increase your chances of a fall, which can risk your baby. 

However, we also don’t recommend wearing entirely flat shoes, either. Flat shoes provide very little support in the arch area of the foot, and causes an uneven distribution of body weight. 

Once again, you guessed it, this uneven distribution can strain the lower back. Not to mention related ankle and foot pain. 

So, what do you look for exactly? Look for footwear with built-in stability for the arch of your foot, and also your ankle. Heels need to be not too high, but also not too flat. 

Trying shoes on and feeling pressure in your back as you try to walk? Put them back. They are not the best shoes for you! 

It’s Time To Speak With Us 

If you have back pain during pregnancy, we recommend you book an appointment with us. We can help you find and treat the root cause of your back pain, and prevent problems further down the line in your pregnancy. 

We don’t just generalize your condition. We take the time to get to know you, and ensure that your treatment is bespoke to your situation. After all, what works for some people may not work for you.

You can contact us through our contact page.

Don’t suffer in silence. It’s time to get you back to health!