A weak pelvis during pregnancy can lead to embarrassing urinary incontinence and back pain. As your body prepares for your pregnancy and the birth of your baby, your pelvic muscles begin to loosen and spread to allow for the passage of your baby's head through the birth canal. This can lead to pelvic instability. To correct pelvic instability, engage your pelvic muscles for a stronger back and pelvis to relieve your common pregnancy symptoms.
Kegel Exercises
Kegel exercises refer to exercises that actually help to strengthen your pelvic muscles so you're less likely to experience urinary incontinence. Strengthening those pelvic muscles can also help you deal with the pain of childbirth more effectively and enjoy an easier recovery, notes the American Pregnancy Association. To complete a kegel, try squeezing your pelvic muscles as though you were attempting to stop the flow of urine while using the bathroom. Hold for 10 seconds and repeat 10 to 20 times to keep your pelvic floor muscles strong and healthy.
Pelvic Tilt
Completing pelvic tilts as part of your workout routine can help you strengthen your abdominal muscles, which can help relieve pregnancy-related lower back pain. This pain can sometimes be caused by the spreading of your muscles in preparation for childbirth. Pelvic tilts, modified for pregnancy, help to relieve the pain, notes Sutter Health. Because you shouldn't lie on your back while pregnant, try kneeling down on all fours, and rounding out your back as though you were stretching like a cat. Hold for a few seconds and then release. Remember to tighten your abdominal muscles so they get a workout as well.
Wall Squat
Your abdominal muscles weaken during pregnancy, which can put even more pressure on your aching back and pelvic muscles. By completing controlled wall squats, you help to strengthen those muscles to help relieve instability and pain as you adjust to your new and changing body. Physical therapist Alicia Silva, writing for the Spine-Health website, recommends wall squats to help relieve pain and strengthen abdominal muscles. Lean against a wall and walk your feet 1 or 2 feet from the wall. Take a deep breath and slowly slide down the wall until your knees are bent at a 90 degree angle. Hold the position for a few seconds before sliding back up the wall. Complete several repetitions to create stronger, healthier abdominal and pelvic muscles.
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