Exercises for Pelvic Instability Due to Pregnancy

Pelvic Instability, or the loosening of the pelvic tendons during pregnancy, affects 49 percent of pregnant women. While a definitive cause is unknown, doctors have determined many factors that lend themselves to the instability forming. There are treatment options available that provide a marked improvement.

Causes

• Doctors have determined four factors that increase the risk of developing pelvic instability. The first is stress. According to recent studies done by the American Center for Spine and Back Therapy, women who are placed under excessive stress during their pregnancies are more likely to complain of pelvic instability. Doctors attribute the increase to the lack of sleep that stressed women suffer from.
  The second factor is family and physical rigor. Mothers who are actively lifting other children during their pregnancy tend to have an increase in pain. This has been attributed to the way busy mothers lift their children, as they tend to do so in a hurry using the back muscles instead of squatting and using the legs.
  Third, are the general forces that the baby places on a woman during late pregnancy and birth. During pregnancy, the pelvic floor muscles cannot work as efficiently due to the baby's weight placed directly onto them. During birth, all women experience an increased amount of widening of the pelvis as a result of the baby's passing through the birth canal. In cases of pelvic instability, these symptoms appear at a level beyond that of a normal pregnancy.
  Finally, overall posture has been shown to greatly increase the amount of pain. As pregnancy progresses hormones are released which loosen the pelvic and lower back tendons. Even more strain is placed on the back by the frontal weight gain pulling the lower back forward. This shift in gravity causes many pregnant women to begin to waddle and sway the hips. This constant swaying places strain on the pelvis which lends itself to greater instability.

Symptoms

• According to the Pelvic Instability Network of Scotland, symptoms vary from patient to patient. One of the more commonly complained of symptoms include pubic pain and tenderness, which is amplified during fundal height measuring. Back pain, pelvic clicking and sciatic symptoms may also occur.
  Finally, knee pain and limited mobility issues such as trouble rolling over in bed and climbing stairs may be experienced.

Treatment

• Many women have found success with a combination of manual therapy and an exercise regime. Traditional pregnancy exercises as well as Pilates and yoga moves have been found to be effective.
  The primary exercises are those expected of all mothers preparing for birth: pelvic tilts, squats and tailor sitting. According to Dr. Robert Bradley, creator of the Bradley Birth Method, pelvic tilts and tailor sitting directly strengthen the abdominal and lower back muscles, ensure more support for loose joints and squatting strengthens the upper legs and knees and removes built up tension in the hips.
  Various yoga positions including basic yoga sitting and breathing allow the body to re-align and release the built up tension from the baby's weight. Also, positions such as the "cat" and "sun" poses help to relieve lower back pain by shifting the baby to the front of the body.
  Finally, a Pilates stability ball is a useful tool for sitting. When sitting on a stability ball, the legs are placed apart into the squatting position and the back is naturally re-aligned, allowing the tension to be released. Also, numerous Pilates floor exercises including the various leg lifts allow for mild strengthening of the abdominal muscles to provide greater support.
  While questions still remain as to whether such a physical therapy regimen is completely effective, it remains the initially recommended option of obstetricians. Exercises should always be supervised by a physical therapy professional to ensure no further injury occurs.