“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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Pregnancy And Migraines – What’s The Link?

When you’ve got a little one on the way, the last thing you want is to wake up with the horrific pain that a migraine brings. Unfortunately, for lots of expectant mothers, this is a harsh reality.

Migraines during pregnancy, or even postpartum, can be incredibly debilitating, transforming what should be a beautiful journey into one that is overshadowed with discomfort.

But not many people know about the link between pregnancy and migraines – something we’ll dive into in this blog.

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What is a Migraine?

Migraines are severe headaches that cause intense throbbing or pulsing pain, usually on one side of the head.

They are often accompanied by other symptoms such as nausea, vomiting, and sensitivity to light and sound.

Migraines can vary in intensity and duration, lasting from a few hours to several days.

Understanding these symptoms is crucial for pregnant women to identify and differentiate between a regular headache and a migraine.

Common Symptoms of Migraines

  • Throbbing or Pulsing Pain: Typically felt on one side of the head.
  • Nausea and Vomiting: A frequent companion to the intense headache.
  • Sensitivity to Light and Sound: Many sufferers need to lie down in a dark, quiet room.
  • Aura: Some experience visual disturbances like flashes of light or blind spots before the onset of a migraine.

Why Are Pregnant Women More Susceptible to Migraines?

Pregnancy is a time of significant physical and emotional change.

These changes can make pregnant women more susceptible to migraines. Here are some of the key reasons:

Hormonal Changes

One of the primary triggers of migraines during pregnancy is hormonal fluctuation.

The surge in hormones, particularly oestrogen, can significantly impact the neurological system, leading to migraines.

These hormonal fluctuations are most pronounced during the first trimester.

As the body adjusts to the increasing levels of hormones, the frequency and intensity of migraines can increase.

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Increased Blood Volume

During pregnancy, a woman’s blood volume increases by 30-50% to support the growing baby.

While this is essential for providing nutrients and oxygen to the foetus, it can cause blood vessels to swell, leading to headaches and migraines.

The body’s circulatory system is under extra pressure, which can trigger migraine episodes.

Stress and Anxiety

The emotional changes and pressures of pregnancy can heighten stress levels, which are well-known migraine triggers.

The anticipation of becoming a parent, coupled with physical changes, can lead to increased anxiety.

This stress can exacerbate migraine symptoms, creating a vicious cycle of pain and worry.

Dietary Changes

Pregnancy cravings and dietary restrictions can sometimes lead to migraines, especially if essential nutrients are lacking.

Foods that are high in tyramine, such as aged cheeses, smoked fish, and certain processed meats, can trigger migraines.

Additionally, fluctuating blood sugar levels from irregular eating habits can contribute to headache onset.

Effects of Migraines on Pregnancy

Migraines can significantly affect your daily life and overall well-being during pregnancy.

They can cause severe pain, nausea, vomiting, and sensitivity to light and sound, making it challenging to perform everyday tasks and enjoy your pregnancy.

The impact of migraines can extend beyond physical discomfort, affecting emotional well-being and overall quality of life.

When Do Migraines Typically Occur?

Migraines are most common during the first trimester when hormonal changes are at their peak.

However, they can also occur throughout the pregnancy.

Many women find that migraines tend to subside during the second and third trimesters as hormone levels stabilise.

Understanding the timing and triggers can help in managing and potentially reducing the frequency of migraines.

At Focus Osteopathy, we are committed to providing compassionate, personalised care tailored to your specific needs.

If migraines are impacting your pregnancy, please don’t hesitate to reach out to us.

Our team is here to provide effective solutions, helping you enjoy a healthier, more comfortable pregnancy.

Your journey towards a pain-free pregnancy starts here.

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How Osteopathy Can Help Your Pregnancy Migraines

Woman draws a smiley face on her belly to symbolise a heathy pregnancy free from migraines.

Osteopathy offers a holistic approach to alleviating migraines during pregnancy, focusing on gentle, non-invasive techniques that can provide significant relief without medication.

Migraines can be particularly challenging during pregnancy due to hormonal changes, increased stress, and the body’s physical adaptations to support the growing baby. Osteopathic treatments aim to address these underlying issues by enhancing the body’s natural ability to heal and function optimally.

Through hands-on manipulation and specific osteopathic techniques, an osteopath can alleviate tension and improve circulation, which can reduce the frequency and intensity of migraines.

During pregnancy, the body undergoes various structural and hormonal changes that can contribute to migraines. Osteopaths use gentle manipulations to address these changes, improving alignment and relieving pressure on nerves and blood vessels.

Techniques such as cranial osteopathy can be particularly beneficial, as they focus on the subtle movements of the cranial bones and the release of tension in the head and neck.

This can lead to a significant reduction in migraine symptoms. Furthermore, osteopathy can help enhance overall well-being by promoting relaxation, reducing stress, and improving sleep, all of which are crucial for managing migraines during pregnancy.

By supporting the body’s natural balance and addressing the root causes of pain, osteopathy provides a safe and effective way to manage migraines and improve the quality of life for expectant mothers.

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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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Should You Worry About Pelvic Pain During Pregnancy?

During the unique journey of pregnancy, many expectant mothers encounter various physical changes and discomforts — one such discomfort being pelvic pain.

It’s understandable that any occurrence of pain can cause worry and anxiety, especially when you’re carrying a little one.

But, here’s some comforting news: More often than not, pelvic pain during pregnancy is quite normal.

Many mothers-to-be experience this and it’s usually nothing to fret about. In this blog post, we aim to shed light on this common concern, its causes, and how to conquer pelvic pain during pregnancy. So, sit back and let’s ease those worries together!

How Common Is Pelvic Pain During Pregnancy?

Pelvic pain during pregnancy is actually quite commonplace, affecting a significant number of expectant mothers.

It’s one of those common discomforts that pregnancy brings along. We understand that experiencing it can be distressing and might lead you to think something is wrong.

But the reality is, in most cases, it’s a standard part of the pregnancy process, similar to morning sickness or fatigue. Just as each pregnancy is unique, so too is the experience of pelvic pain – some may feel it more intensely or frequently, while others might experience it only occasionally.

Please remember, that experiencing pelvic pain does not mean you are doing anything wrong or that there is necessarily a problem. We’re here to reassure you that you’re not alone in this, and it’s perfectly okay to seek guidance and support when you need it!

Causes Of Pelvic Pain in Pregnancy

The causes of pelvic pain during pregnancy are diverse and largely linked to the natural changes your body is undergoing.

One of the most common sources is a condition called ‘symphysis pubis dysfunction’ (SPD). Simply put, this happens when the ligaments that normally keep your pelvic bone aligned become too relaxed and stretchy due to hormonal changes.

This results in the pelvic bone becoming unstable, causing discomfort or pain.

Another cause is ’round ligament pain’, which is typically experienced in the second trimester. Your body builds the round ligaments to support your growing uterus, and as they stretch, you might feel sharp, jabbing sensations in your lower belly or hip area.

Lastly, pressure from your baby’s head can also lead to pelvic pain, as it can compress nerves in your lower spine. This is more common as you approach your due date and your baby settles into the pelvis in preparation for birth.

While these aches and pains can be disconcerting, they are typically a normal part of pregnancy’s physical changes.

Getting Through Pelvic Pain During Pregnancy

Managing pelvic pain during pregnancy requires a combination of care, caution, and physical activity.

First, ensure that you maintain good posture—avoid standing or sitting in one position for too long, and when lifting objects, bend at your knees, not your waist.

When standing, imagine a straight line running from your ear, through your shoulder, hip, and knee, down to the middle of your ankle. This visualization can help you in keeping your body aligned. It’s also beneficial to engage your core and tuck in your pelvis slightly, which can take some pressure off your lower back.

Second, engage in pregnancy-safe exercises, such as prenatal yoga or swimming, which can help strengthen your muscles and increase flexibility.

Third, consider seeking the assistance of an osteopath specializing in pregnancy-related concerns (like us!) We can provide specific exercises and techniques to support you, and your baby, and alleviate your pain.

Lastly, don’t underestimate the power of rest—ensure you’re getting adequate sleep and take short breaks whenever necessary during the day.

Are You Concerned About Your Pelvic Pain In Pregnancy?

Here at Focus Osteopathy, we know how daunting it can be for new mums if they experience pelvic pain and it can often be a worry. But we don’t want you to stress!

Instead, we’re here to help you with any concerns you have about your pelvic health and to listen to your worries and put them at ease.

This month, we’re offering you the chance to take the first step to a pelvic pain-free pregnancy with a free mom-ready assessment. During your free mom-ready assessment, you will be able to speak to one of our resident osteopaths who have years of experience behind them and find out the actual cause of your pelvic pain and work with you to find the best solution.

If this sounds like the answer to the pain that you’ve been searching for, arrange your free mom-ready assessment by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For Pregnancy 

Why not download our free pregnancy-related pain report to get 7 ways to journey through pregnancy including support to empower yourself and your little one to prepare for labour and recover well after birth?

Download Your Copy Of Our FREE  Pregnancy-Related Pain Report Here!

Read Our Blog – What Pelvic Floor Exercises Should I Actually Be Doing?

Follow Us On Social Media – Facebook, Instagram, LinkedIn

Ease Your Pelvic Pain In Pregnancy

Woman draws a smiley face on her belly to symbolise a heathy pregnancy free from migraines.

For an expecting mum, experiencing any physical pain in pregnancy can be challenging and scary. But don’t worry too much as this is totally normal and it’s natural to be concerned!

As your pregnancy progresses your pain might gradually come and go, which is why we think it’s important that pregnant mums to be should be armed with some simple, natural tips for managing your pelvic pain in pregnancy.

From maintaining exercise levels to practicing relaxation in the bathtub, these tips might just help soothe your discomfort and let you focus on the excitement of bringing a little one into the world!

#1 Regular Low-Impact Exercise

Low-impact exercise is a great way for pregnant mums to stay active and reduce pelvic pain in pregnancy.

Two examples of low-impact exercises that are perfect for expectant mothers are swimming and prenatal yoga.

Swimming allows pregnant women to stretch and strengthen their muscles while also taking the weight off their joints, making it easier to move around without any added discomfort.

Prenatal yoga, on the other hand, focuses on gentle stretches and breathing techniques that help reduce pelvic pain, improve flexibility, stability, and posture.

Overall, regular low-impact exercise during pregnancy can help strengthen the muscles surrounding the pelvis and reduce the amount of pressure on the pelvic floor, which can help prevent or alleviate pelvic pain in pregnancy.

And on the plus side, if you’re out of pain and feeling refreshed, you have more time to cherish your pregnancy before your little one makes their grand entrance to the world!

#2 Strengthen Your Core Muscles

We cannot stress enough how crucial it is for women to maintain strong core muscles during pregnancy, especially if they’re experiencing pelvic pain!

Strengthening your core improves your body’s posture, stability, and balance, which can alleviate pelvic discomfort. Exercise also helps boost your mood, and when you feel good, it can make a significant difference in your pregnancy experience.

Two safe and effective core exercises for pregnant women with pelvic pain are Kegels and bird-dog.

Kegels are great for strengthening the pelvic floor, and you can easily do them anywhere, anytime.

Bird-dog helps to build your core muscles and enhance your stability, starting on your hands and knees, and maintaining a stable spine position while alternating your arms and legs.

#3 Avoid Sitting For A Long Time

As a soon-to-be mum, it’s important to take care of yourself and your growing baby. One thing you may not have considered is the negative effects of sitting for extended periods of time, especially if you’re experiencing pelvic pain in pregnancy.

This discomfort is likely due to your changing body and the added weight in your abdominal area, which can put pressure on your pelvis.

By sitting for too long, you may exacerbate this pain and even cause other issues like stiffness and poor circulation.

To combat these problems, it’s recommended to take regular breaks and move around throughout the day. Gentle stretches and exercises can also help relieve tension and decrease discomfort.

With a little effort and mindfulness, you can keep yourself comfortable and healthy during this exciting time.

#4 Take A Relaxing Bath

It is important to highlight the therapeutic benefits of a warm bath for pregnant mums who are experiencing pelvic pain during pregnancy.

While it may seem counterintuitive to immerse oneself in the water while experiencing discomfort in the pelvic region, the warmth of the water can actually provide significant relief to many pregnant women in this situation.

By submerging in a warm bath, the buoyancy of the water helps to support the body, reducing the pressure on the pelvis and easing pain.

Additionally, the warm temperature of the water helps to relax muscles and loosen tension, making it easier for mums-to-be to find a sense of calm and comfort amidst the discomfort.

For those experiencing pelvic pain in pregnancy, a relaxing warm bath can be a simple and effective way to find relief from discomfort and reconnect with the calm of their bodies.

#5 Wear Comfortable Clothing

Wearing comfortable clothes can significantly prevent and alleviate the discomfort caused by pelvic pain. The extra weight and pressure from the growing baby can cause strains on the muscles and ligaments supporting the pelvic region.

Tight and restrictive clothing can exacerbate these pains and discomforts. Opting for loose-fitting clothing, such as maternity pants and dresses, can help reduce unnecessary pressure on the pelvic region, allowing the muscles to relax and alleviate the pain.

When it comes to pregnancy, comfort is key, and moms-to-be should prioritize their comfort in order to have a healthy and enjoyable pregnancy.

Are You Concerned About Your Pelvic Pain In Pregnancy?

Here at Focus Osteopathy, we know how daunting it can be for new mums if they experience pelvic pain and it can often be a worry. But we don’t want you to stress!

Instead, we’re here to help you with any concerns you have about your pelvic health and to listen to your worries and put them at ease.

This month, we’re offering you the chance to take the first step to a pelvic pain-free pregnancy with a free mom-ready assessment. During your free mom-ready assessment, you will be able to speak to one of our resident osteopaths who have years of experience behind them and find out the actual cause of your pelvic pain and work with you to find the best solution.

If this sounds like the answer to the pain that you’ve been searching for, arrange your free mom-ready assessment by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!

Other Free Resources For Pregnancy 

Why not download our free pregnancy-related pain report to get 7 ways to journey through pregnancy including support to empower yourself and your little one to prepare for labour and recover well after birth?

Download Your Copy Of Our FREE  Pregnancy-Related Pain Report Here!

Read Our Blog – What Pelvic Floor Exercises Should I Actually Be Doing?

Follow Us On Social Media – Facebook, Instagram, LinkedIn

Breastfeeding Ergonomics – How To Avoid Pain While Breastfeeding

Breastfeeding Can Become Painful.

If you’ve opted for ‘breast is best’ and have begun to breastfeed, you will inevitably hope that the time spent feeding your little one is intimate and special as well as a wonderful way to bond. 

Gazing down lovingly as your newborn obtains natural nourishment from you should be rewarding. So why do so many new mothers quip, after just a few weeks, that breastfeeding has become both painful and somewhat dreaded?

Breastfeeding is of course a natural process that offers numerous benefits to both mother and baby.

However, because breastfeeding is natural, we are also inclined to assume that the process will not cause any undue discomfort to a new mother. 

Yet, as osteopathic specialists, we know that any new physical undertaking carries potential to cause pain and other issues if not carried out in an ideal way.

Breastfeeding is a surprisingly demanding challenge for a mother’s body, requiring her to feeding every few hours while counteracting the growing baby’s weight each and every time.  

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While a new-born understandably becomes a new mother’s sole focus and priority, it is not uncommon for her body to struggle to adapt to all of the physical demands now suddenly asked of her as she breastfeeds.  

Albeit an unwelcome truth, a new mother’s ligaments and muscles will soon begin to grumble about repetitive bouts of bad posture and prolonged static positions just as they would’ve done before motherhood began.

As there are so many different ways to breastfeed, the discomfort that develops varies too. 

If you’ve not long begun breastfeeding and have noticed more headaches than normal as well as new aches and pains within your neck, shoulders, upper back, lower back, elbows, wrists and hands, there’s a high chance that you’re not feeding in an optimal manner and are beginning to experience the after-effects.

However, take heart in the knowledge that there are numerous osteopathic strategies that you can use to make breastfeeding comfortable and pleasant again. 

Many of these strategies make use of items that are likely already in your home or require nothing more than a slight adjustment to your positioning. Let’s take a closer look.

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Incorporate Breastfeeding Ergonomics

The most effective way to avoid pain while breastfeeding is to incorporate some ergonomic strategy into your routine. 

Ergonomics might sound complicated and something that’s more geared towards ensuring office workers are positioned correctly with their computer but, overall, ergonomics are actually just some simple steps towards having good posture while you’re doing what you’re doing. 

We understand that a new mother might not be interested in the term ‘ergonomics’ when she has her little one to admire but, if small postural changes are made early on, they can make a big difference and prevent pain right from when breastfeeding commences.

There is no need to be uncomfortable while performing the admirable task of breastfeeding. This is particularly relevant in a time when lingering pain from childbirth, fatigue, overwhelm and post-natal depression can all simultaneously add to the workload of being a new mum. 

By subtly introducing some ergonomics into your feeding sessions, you’ll significantly reduce the chances of developing musculoskeletal discomfort while also feeling confident that you’re feeding correctly and giving yourself the chance to enjoy this cherished time pain-free.

Additionally, having good posture as you breastfeed also helps to ensure a healthy and steady milk flow.

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Tap into Local Breastfeeding Support

Did you know that you can seek in-person advice and support from a local breastfeeding group? 

Meetings run by breastfeeding support groups are designed to teach what is required during breastfeeding as well as sharing what is normal and what is not.  You can tap into other people’s experiences and share thoughts generally on breastfeeding. 

Ideally, you want to get ahead and start attending a breastfeeding group before baby arrives but new mothers, partners and hungry little ones are just as welcome as they work together to get things going.

Set-up a Feeding Station and Add Physical Support

Given the numerous hours that breastfeeding entails, it’s an investment to spend a short amount of time setting up a bespoke feeding station for you and your little one. 

Aim to find a comfortable spot within the home that can accommodate a supportive chair, a small table that can sit alongside (ideally reaching up to the same height as the arms of your chair) and a foot stool. 

Combined, these will all enable you to sit comfortably and supported while breastfeeding over prolonged periods. 

Make sure to sit all the way back in your chair as this will help prevent back pain and use the foot stool to raise your feet up as and when necessary. 

When sitting without the foot stool, place both feet flat on the floor. Try to avoid raising your little one up to you by pushing up off the floor with your toes. 

Instead use a large, flat pillow or two beneath baby to fill any gap between you by positioning the pillows on your lap to bring baby up to the level of your nipple. This will help avoid bad postural hunching and strain within the leg muscles.

Meanwhile, your nearby table can be used to ensure that all you need is to hand when sitting in your chair.

What you choose to have here is entirely down to personal preference but common choices include extra pillows, cloths, a cup, drinks and snacks, a book, a TV remote control and a mobile phone.

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Adopt an Array of Breastfeeding Positions

Using the same breastfeeding position time-and-time again may be a tempting lazy option but, over the long-term, this can become boring while the use of a sole position equates to excessive strain being placed on a very limited range of muscles and leads to pain.

There are a great many ways to hold baby while enjoying a comfortable angle and strong latch between you. Trial as many different positions as you can for you’ll inevitably find some positions work better at home whilst others prove more practical when out and about.

Among our favourite, ergonomic-friendly breastfeeding positions are the cross-cradle hold, the laid-back position, the football position, the side-lying position and the sweetly-named Koala hold.

The cross-cradle hold is a particularly good position for new and inexperienced mothers, allowing for good control of baby’s head. 

It is good practice to support baby from between the shoulder blades rather than pushing from behind the head for, with the latter, little one will simply push back against you. 

Cross-cradle is also helpful for premature babies or where there is a poor latch.

The laid-back position is also good in the early stages of motherhood. You’ll be surprised how good  baby is at instinctively knowing how to seek out a feed and it’s a good opportunity to let them explore using hands and smell before they latch on with you. 

The football hold is recommended where a Caesarean delivery has occurred and mum is therefore trying to avoid the Caesarean wound.  The use of pillows – behind mum’s back and under baby – helps enormously with this position.

The side-lying position is a favourite for night-time feeds and a particularly relaxing technique to try.  Side-lying is another position recommended for mums who are trying to avoid contact around their abdomen post-Caesarean. 

Not only does the koala hold make us feel nostalgic for home, this cute position can help where neck tension or spasms are proving problematic as your legs and knees support baby’s weight, giving your upper body some welcome relief.  

Learning a handful of positions not only introduces variety into your breastfeeding routine, but it will also challenge and strengthen baby’s motor skills while helping you avoid pain.  You can learn these positions at a breastfeeding support group, via online tutorials or with us here at the Focus Osteopathy clinic

Keep Moving

Whichever breastfeeding positions you choose, aim to avoid being in any given position for more than 45 minutes and switch to another when this time has passed.

This is because holding a prolonged static position causes a build-up of lactic acid within muscle tissue, causing pain.  At the same time, circulation and oxygen levels in the muscle decrease, causing us to feel stiff.   

To counteract these issues, use any winding breaks as an opportunity to move or walk around for a few minutes.

Another simple yet effective trick is to switch sides.  This encourages even milk supply from both breasts as well as giving your muscles equal opportunity to work and recover.  Setting a timer to switch sides after 15 minutes can be a helpful reminder. 

It’s also a great idea to take a few minutes after breastfeeding to do some gentle stretches as this helps relieve any tension that has developed while you’ve been with baby. 

We recommend trying rotational movements from side-to-side whilst sitting in a chair, turning your head from side-to-side and rolling your shoulders. Additionally, rolling over the back of your chair or a big supportive pillow on the floor can help open up the chest and remobilise the upper back.

Try to incorporate gentle post-feeding movement into your routine. It’ll become a welcome treat after a job well done.

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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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The Signs of Pelvic Floor Dysfunction

Experiencing urinary problems? Pelvic Floor Dysfunction may be to blame. 

When you’re experiencing urinary problems, there’s a high chance that a condition known as ‘Pelvic Floor Dysfunction‘ may be lurking behind the numerous symptoms that are frustrating, exhausting and embarrassing. 

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What is the Pelvic Floor?  

The pelvic floor consists of a group of muscles that form a bowl-shaped hammock, stretching between the pubic bone and the coccyx at the base of the spine.  It is a fundamental structure, sitting at a slight tilt and performing several roles including strengthening the abdomen and back, stabilizing the core and controlling urination and defecation.   

The pelvic floor holds many internal organs in place, among which are the lower intestine and bladder as well as the prostate in men and the ovaries and uterus in women. During childbirth, the pelvic floor must relax to allow the safe delivery of a baby. 

When considering the sheer load of what must be physically supported as well as its many differing functions, the pelvic floor possesses impressive capabilities. 

What is Pelvic Floor Dysfunction? 

Pelvic Floor Dysfunction (PFD) is an umbrella term that indicates something has gone wrong with the pelvic floor muscles. Many problematic symptoms – including urinary issues – arise in the presence of this condition.   

There are two forms of PFD, each dictated by the state of the pelvic floor.

The first form is referred to as hypotonicity (or low muscle tone) and results from weakness in the pelvic floor muscles. In this case, the muscles possess a poor level of contraction, often leading to pelvic organ prolapse (POP) as well as urinary and faecal incontinence and many other symptoms. 

The second form of PFD is caused by hypertonicity, where the pelvic floor muscles are tense or tight and cannot fully relax. This can lead to voiding issues with the bladder and bowel as well as pain during intercourse and within the lower back. 

PFD is a notable problem among new mothers – the condition registers as the most common complication of childbirth.  In rare cases, PFD can be triggered by a sudden injury (e.g., a fall onto the perineum). 

PFD can be surprisingly debilitating, often thanks to the interconnected nature of the fascia (connective tissues) within the pelvis. This means that an issue in one area of the pelvic floor has a good chance of impacting another. 

For the majority of those with PFD, the problem has built up slowly as a result of multiple concurrent factors, with the condition only manifesting itself symptomatically when a high level of muscle weakness or tightness has developed.   

Symptoms of PFD 

PFD delivers numerous symptoms, many of which are painful and problematic.  Symptoms of PFD develop so gradually that they’re often mistaken as part and parcel of getting older.  

As a result, the issue may not be recognized by an individual for many years. Sometimes PFD is detected unexpectedly in a check-up (e.g., ultra-scan) for an entirely different medical matter.  

PFD is most commonly associated with urinary incontinence but this is not always the case.  

Other possible symptoms include pelvic pain, faecal incontinence, lower back pain, coccyx pain, difficulty sleeping, pain during intercourse, an inability to void or defecate fully, a general feeling of pressure within the pelvis, the urge to urinate frequently, repeated urinary infections and a weak urine stream.  

PFD and Urinary Issues in Women

PFD afflicts both genders but not equally.  Lifestyle factors such as partaking in high-impact sport, obesity or extended periods of sitting can increase PFD risk in both sexes. However, women are troubled by PFD much more thanks to the various strains and changes that the pelvis undergoes during a woman’s lifetime. 

A common cause of PFD in females is childbirth. Over 30% of women experience injury to the pelvic floor during labour. Without adequate muscle training, the pelvic floor is often weak post-partum.   

In later life, menopausal hormone changes can encourage PFD to develop. Over half of women over the age of 50 experience a degree of pelvic organ prolapse (POP).  

Often, caused by weakness within the pelvic floor, POP allows an organ to shift and this causes issues by putting unexpected pressure elsewhere in the pelvis.  Undergoing a hysterectomy will increase the chances of POP and PFD occurring.

On the other hand, significant POP can also be the reason why some women have a hysterectomy.  

One of the stand-out symptoms of PFD in women is urinary difficulty.  This can take the form of urinary leaks when coughing, sneezing and moving around (urinary incontinence) or difficulty emptying the bladder (urinary retention).  

Urinary incontinence is frequently associated with decreasing oestrogen levels while urinary retention is caused by either an obstruction near the bladder or dysfunction of a bladder muscle. 

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These issues can be caused by POP, changing hormone levels, a tumour or uterine fibroids compressing the urethra or neurological damage that stems from a chronic illness such as diabetes or multiple sclerosis. Occasionally, a retroverted gravid uterus can cause urinary retention post-partum.   

The bladder itself can prolapse within the pelvis. When this occurs, it is medically referred to as a cystocele. The fallen bladder then presses against the front vaginal wall, causing a feeling of heaviness. Bladder prolapse can occur solo or in conjunction with uterine or rectal prolapse and this is usually determined by the overall condition of the pelvic floor.  

Around a quarter of women will develop PFD but sadly, due to lack of awareness on the condition and the embarrassment that accompanies tackling the problem, only a small proportion actually seek treatment. 

Treating PFD and Urinary Issues with Osteopathy  

As osteopaths, it is frustrating to know so many women unknowingly develop PFD and then go on to experience its unpleasant side-effects while avoiding assistance thanks to embarrassment.  

This is especially true when we know that the condition is easy to diagnose and responsive to the appropriate treatment. PFD cases either disappear or significantly improve with manual therapy and rehabilitation advice, including osteopathy. 

Which specific form of PFD has arisen is diagnosed via its symptoms and from which organ the issues originate from.   

If you suspect PFD, do not let embarrassment stop you from seeking help. This is important for the longer PFD is left unmanaged, the more treatment is usually needed.  

For example, urinary retention is very uncomfortable and, if not addressed, it can be dangerous too. When the bladder cannot empty sufficiently, this can cause renal damage long-term and then both issues require treatment.   

To obtain an accurate diagnosis, your osteopath will find it helpful to know your medical background as well as what symptoms you are experiencing. PFD can be caused by other issues so be sure to give as much detail as you can. 

50% of people with constipation also have PFD, caused by the constant strain during defecation.  By remedying one issue, even if it may seem unrelated, you may also address PFD. 

Upon consultation, your osteopath will want to establish what issues, if any, are present within your pelvic floor.  You may be asked to breathe, sit, stand and walk within the clinic as moving around helps pinpoint posture issues that could be negatively affecting your pelvic floor.  

Your osteopath may also seek to identify muscle trigger points and tight connective tissues that add to your discomfort. Further insight can often be revealed by an internal examination as this allows both the strength and tightness of the muscles in the pelvic floor to be fully evaluated.  

Following diagnosis of PFD, your osteopath can develop a rehabilitation plan, which is tailored specifically to remedying the exact form and severity of PFD that you have as well as any associated issues that may also be lingering.  

In many cases, simply restoring a higher level of mobility and movement proves enormously beneficial. 

This is usually gained through, breath retraining, posture re-training combined with home exercises designed to either strengthen or relax the pelvic floor muscles as required.   

In addition, your osteopath may prescribe dietary changes to reduce overall pain and enhance your rehabilitation as you work on the physical elements of your programme. 

They may also introduce manual massage or myofascial release into your plan as well as the use of a transcutaneous electrical neural stimulation (TENS) machine or the use of biofeedback sensors. 

However your osteopath guides you through rehabilitation therapy, the overall aim will be to combat PFD by restoring healthy function in your pelvic floor.  

Your osteopath will also be able to advise on lifestyle habits and either offer direct training or point you in the right direction for other helpful techniques such as meditation, yoga, acupuncture and deep breathing. 

Combined, an osteopathic rehabilitation programme can significantly enhance your overall well-being as well as empower you to not let PFD affect your life and lifestyle for good. 

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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.  

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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.