I am officially 28 weeks along and in the third trimester of my pregnancy! At our doctor’s visit he was really happy with the growth of the baby and he is pleased with my general health. We feel so blessed and are really grateful for this journey.
The aches and pains of pregnancy have really begun to settle in. My legs hurt and cramp daily and Wes has needed to help me get out of a comfortable seated or laying position to allow me to slowly distribute my weight into my lower back. This pregnancy has definitely put a lot more strain on my body and looking after a toddler just adds that little bit extra to the physical demands on mommy. But we keep moving, both mentally and physically so for today’s post I thought that I would share what I do physically to alleviate some of the tension that builds up in my body. These habits were established before pregnancy and they have seen me through some tough days. You do not have to be expecting or planning to have a baby to be active but I would definitely encourage pregnant moms to consult with their healthcare providers before taking on any new physical activity.
1. Stretch
Stretching is so good for the body. On some days I spend 10-20 minutes stretching as many muscles in my body and on others I engage in some simple yoga poses to deepen the relaxation I am hoping to achieve. While stretching is a part of all my pre-workouts I also use it independently, particularly in the morning, to relieve the stiffness that builds up while I am sleeping. I include some deep breathing and find that I feel lighter and energised after some time on my mat.
2. Go for a walk
Walking is probably one of the easiest things to do and I absolutely love the time outdoors. In the morning I listen to the birds chirping and take in the beauty that is around me and, if I manage to go in the evening, I enjoy the cooler air and often have Scout along for some entertaining conversation. I always feel good after a walk and use it as time to clear my mind and focus on the present; I do this by mentally counting steps, paying attention to the colours of plants and leaves and by having little conversations with God about his beautiful creation. Sometimes I sing to myself and other times my mind goes completely quiet. I find that my leg pain improves and that my chest feels lighter when I return home after 30-40 minutes of movement. Of all the physical activities I engage in, I find that walking has been the most beneficial, in this pregnancy and the last; I often encourage women who are planning to have children to establish a good walking routine before pregnancy so that it is something that can be maintained when the body naturally grows and slows down.
3. Swim
Swimming puts the least amount of strain on the joints. Being in a pool takes away all the bump heaviness and helps me to forget that I am pregnant for that period of time. I find it to be really relaxing and notice, in particular, that my muscles are less stiff if the water is cold. Whether in the ocean or a pool, I am making it through this summer pregnancy by floating along!
4. Foam rolling
My back is particularly stiff when I am pregnant (due to the natural changes that come with pregnancy as well as the fact that I have arthritis in my spine). Foam rolling of my shoulder blades and hips has been particularly helpful in relieving the tension that causes pain in those areas. I saw a physiotherapist that guided me with foam rolling and would recommend you do the same if it is not part of your practice. Also, it is worth mentioning that there are areas (like the lower legs and feet) that pregnant women should not roll so it is wise to seek guidance before proceeding. Foam rolling helped me well into my postpartum journey as well so it is a useful exercise to help with both stiffness and blood circulation.
5. Self-massage
My neck and shoulders tend to hold a lot of tension when I am pregnant and my lower back is neglected in all the activities I engage in. I usually incorporate this into my stretch routine, but a good, gentle massage of the neck, shoulder and lower back helps me to feel relaxed and alleviates some of the pain I feel in those areas. When I am not pregnant I use arnica oil or puma balm when massaging and find that it helps to further relieve tension. Also, I have Wes or my mom give me a rub on occasion to help with the aches and pains I feel.
I hope that this post has been informative for expecting moms and women in general and that sharing what works for me encourages you to think about your own well-being and what you would like to do for your physical and mental health. I would like to end by encouraging you to keep taking steps forward in your journey; setbacks are part of life but intentionally moving (in all areas of our lives) can help us to feel a great sense of inner strength and accomplishment. May we continue to make time for the things that will grow us in 2023.
Until my next post,
Bronny xx