EASE: 30 minute pregnancy yoga | Pelvic Girdle Pain | The Yoga Doc
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- Pelvic girdle pain, sometimes known as SPD
[symphysis pubis dysfunction] is extremely common affecting 20% of pregnancies and is something that I'm asked about a lot as both an obstetrician and a yoga teacher. It can be an incredibly debilitating condition that plagues so many mums to be.
The pelvic girdle is essentially a big ring of bone, made of 3 bones the two ilium and the sacrum, which are connected by connective tissue, which outside of pregnancy is a very stable and solid structure designed to support your body.
The hormones produced in pregnancy, progesterone and relaxin, affect the connective tissue in the body, making joints more supple.
The joint at the front, basically your pubic bone and the two at the back which connect to either side of the sacrum can be more unstable in pregnancy due to this softening affect. This leads to joint instability and can cause significant, sometimes debilitating pain. This can mean instability in this structure which is subject to a lot more pressure and weight from your growing pregnancy.
Some people may experience a shooting pain over their pubic bone, pubic symphysis dysfunction SPD and others moving into their lower back, causing Sacroiliac SI joint pain, or sometimes in to the hip or thigh. This is often worse on walking, especially stairs and worsens through pregnancy as the weight of your baby puts more pressure on the pelvis.
This will not harm your baby it’s just you that suffers, the important thing to remember though is early detection and treatment can improve symptoms.
Unfortunately the physiological journey of pregnancy will mean that your symptoms won’t miraculously disappear. The two key points with this condition however are, early diagnosis and treatment
and prevention over cure
Speak to your health care provider about your symptoms, even if they are minor. They can refer you to a physiotherapist, the main treatment. Getting seen early can help stop things from getting worse.
Y
oga in pregnancy offers fantastic benefits to your health and wellbeing. It can help with strength and toning and help prevent excessive weight gain in pregnancy and unlike other forms of exercise can bring positive benefits for your mental health, bringing a sense of calm and relaxation in to your day.
Group classes may advise against practice prior to 12 weeks, this is not because yoga should cause any harm to your baby, but due to the increased risk of miscarriage in the first trimester, which exists in all pregnancies. Please bear this in mind when deciding to carry out your practice.
The information and instruction provided in this video is for use as general information or for educational purposes only and is not a substitute for your regular professional antenatal care. If you are concerned about anything in your pregnancy, please contact your GP, midwife or other healthcare professional.
The Birth Collective fully comprehensive online antenatal course offers a guide for your whole pregnancy and features a whole yoga module aches and pains of pregnancy along with full length videos for each trimester. Check it out www.thebirthcollective.org
For more information checkout my website and other social media
: www.yogadocuk.com
: leah deutsch yoga
: yoga_doc
I really wanted to like this practice! But a lot of these poses are really difficult third trimester and I don’t think consider the movement limitations of a belly.
I read or saw somewhere they advised pregnant women not to do any lying down or twisted moves, but when I tried this yoga practice, I could feel my hip and pelvic are thanking me! It feels sooooo good!
I gave myself awful pelvic girdle pain and back pain after going for too long of a walk and I couldn't move for days. I then found this video and it has been absolutely amazing! It releases all the tension in my back and realigns my hips. Have done it 3 times in the last 10 days. I am 38 weeks pregnant so I used the extra props to help me and just rolled over if I felt uncomfortable on my back. No other video has helped like this one - thank you!
I have done this practice about 5 times in the last week and a half and let met tell you, I feel RELIEF! (I've been trying different yoga videos for pain relief for at least the last month) I'm 30 weeks pregnant and have had pretty bad spd/pelvic girdle pain, I think the poses that are done on my back are the most helpful in getting relief and feeling like things are moving in alignment. Thank you for this video! I think it may allow for me to enjoy the last leg of my pregnancy!
This is wonderful to hear, I'm so glad you're enjoying the videos. x
I have moderate to severe PGP and have practiced yoga for 3 years prior to this pregnancy. Just a warning, if you are really experiencing pain/discomfort, this is not the video for you. I couldn't get through the first 10 minutes. Spent way too much time on the back and when I skipped through the video, I'm glad I decided to stop. I don't see how anyone in the third trimester (let alone someone experiencing PGP) could follow along with the twists/prolonged downward dog.
I'm sorry you're experiencing PGP and that the class didn't suit you. Every body and every experience of pregnancy is different and the nature of a free online class is that it won't suit everyone, so appreciate your feedback and always take these comments on board. I completely appreciate that you decided to stop the class if it didn't feel good, though I do have comments from others who have found significant benefit. As you didn't actually do the more dynamic part of the class, I feel it's perhaps tricky to pass comment what others might find helpful. Just to note, the downward dogs are held for a couple of breaths, which is pretty standard to gain the benefit and the few twists included are open and ensure alignment of the pelvis. I record these classes in my own time for free and so my only intention is to provide a resource to women that perhaps can't otherwise afford classes that is evidence based and safe. Hope you find something that suits you better. x
I just did this and feel great! The pain is so much less now. I walked a bit too long a few days ago and ended up barely being able to stand up or walk. Had to rest for 3 days for the worst pain to pass before doing this. I'm 20 weeks pregnant and had no issue with the poses. Thank you!!
Just found this for the first time today at 34 weeks as I’m starting to get PGP. I’ll be following more of your videos from now on. Thank you!
I am a yoga teacher myself and suffer from quite severe pgp. I am wondering if you have experienced pelvic girdle pain yourself? I find that many of the suggested poses might work if you only have mild symptoms. But thread the needle or full cow face is definitely aggravating the pain if you are in a lot of discomfort to begin with because they open up the hips too much. Even full cat-cow can already be too much in that case. I prefer small, really conscious movements to stabilize...
I'm sorry to hear that you have severe PGP and that's great as a yoga teacher you have found movements that work for you. Clearly in a generalised free and pre-recorded class these movements will not suit everyone. In my work as an obstetric doctor and women's health yoga teacher, I find many women find the closed and parallel movements like those included in this class, quite helpful and would hope that as a yoga teacher you would head the repeated instructions in all my classes to work within your limits and listen to what feels good for you.
I am a yoga and Pilates teacher ( also for pregnancy ) and find a lot of the exercises you are suggesting are not suitable for pregnancy in later states as the belly will be much too big - for example twists, forward folds and the length of lying on the floor . I am also pregnant in my second pregnancy and 26 weeks and would not do half of what you are suggesting although I still practice a strong vinyasa flow . I know you mentioned to several other commentators that every body should do what feels right for them but wondering if you have experienced pregnancy yourself ? My belly is currently quite small despite 26 weeks but I wouldn’t fold forward in knee pile( or even suggest it to be suitable for all trimesters . I also wouldn’t suggest an advanced Pilates exercise like double leg leg hip fold either. I think your video is suitable for first trimester but would be very cautious for later stages and mention this in the beginning too.
@@Fleurilicious Thanks for your comment and congratulations on your pregnancy. After a long journey, I am thankfully and luckily currently pregnant, in answer to your question.
I think a lot of fear and misinformation surrounds exercise in pregnancy, with current evidence and guidance supporting multiple benefits with no evidence of harm. I realise there are different schools of thought, but my primary motivator as an obstetrician and yoga teacher is to consider evidence based practice when designing classes, so all the poses here can be practised safely.
The reason I repeatedly mention listening to what feels right, is because as I'm sure you'll appreciate, from a free online resource, I have no way to check in and so it's important to take responsibility for working within your own limitations. In terms of a forward fold in gomukhasana, I'm not sure if you listened to the commentary, but I only offer this an option, explicitly stating that there may not be space to do this in later pregnancy. Ultimately there are many styles out there and so if this isn't the right class for you, I hope you'll find something better suited. Good luck with the rest of your pregnancy.
Very helpful to have a class focused on pelvic pain, thanks for sharing! Just a bit confused with the breathing/pelvic tensioning/releasing. In all the prenatal classes I attended I learnt to release the pelvic muscles while exhaling to follow the natural connection of breathing and diaphragm/pelvic muscles
My PT told me that the type of breathing recommended in this video can cause pelvic dysfunction. The general advice is that the pelvic floor should be tightened during exhale and released during inhale.
A lifesaver during pregnancy- really resolves my pelvic girdle pain when everything else fails- THANK YOU!
Ah so lovely to hear. I'm really glad you find this helpful.
I'm 33 weeks pregnant, and just want to say this is the best yoga stretch routine I have found for PGP and SPD!! The exercises are not too advanced for me personally and I'm happy to spend the 10-15mins on my back to relieve the symptoms as I think I have spent longer on the midwife's/hospital bed being scanned to be honest lol! Thank you, I've done this about 5-6 times now and can't get enough of it!
I am third trimester and felt I could not handle that long on my back! Maybe only 1st/2nd trimester appropriate
Thanks for taking the time to comment. This can definitely be more challenging if you're in the third trimester, as with all my online classes it's so important that you listen to your own body and do what feels right. What may feel good for one person, may be really inappropriate for another.
I agree, many of these poses were too fast moving and difficult in third trimester, especially if you are experiencing more than minor pelvic girdle pain You may need to mention this in the description of this course.
She said multiple times if there’s any discomfort or pain, especially after 20 weeks, to stop immediately? Every body is different and some people are okay on their backs. I think her warnings were very clear.
I think the transition from laying to all fours was too quick. Maybe laying on our side for a number of breaths would have been better for circulation? I felt fine while on my back but got up when she said to and then I had to pause the video for a while because I ended up with a massive headache as my body adjusted.
Sad that I only just discovered this at 38 weeks and could have been more comfortable earlier! Feeling instantly better and have saved the video to come back to. People are commenting that the exercises aren't appropriate for third trimester and I wanted to point out that I didn't find that at all, although I feel huge and awkward. Can only agree that everyone should listen to their own bodies, but certainly no need to write this off if you're further along. Thank you!!
Thanks so much for taking the time to comment and so glad you found it useful. This is why I make these videos and so lovely to hear it helped you. Good luck with the last bit of your pregnancy x
A great class! Started doing the class in my first trimester as I was experiencing pelvic girdle pain. Am now in my third trimester, still continue to do the class, and my pelvis feels great.
That's so great to hear, so glad it's helped x
This has helped me so much thank you, still doing 3 times a week and I'm now full term. Thank you Leah x
Wow! Incredible, that's brilliant. So glad it's helped x
Super helpful! I've done this 3 days in a row now and notice a difference - Thank you for sharing :)
I'm so glad to hear this. Keep it up x
I agree with so many of the comments here. If you are experiencing extensive pelvic pain or are in your third trimester, this video is not suitable and even aggravating to the condition.
It’s usually hard for me to follow yoga classes on TH-cam (I’m new to it) but this was super easy to follow. I’ve had pelvic pain for a month and nothing has helped so I thought I’d look up some prenatal yoga to help it and I felt so much better after doing it just once! Thank you so much
As someone who has done yoga throughout my pregnancy (and prior) can confirm this is definitely not all appropriate for the end of the third trimester when bump is huge and babies head is engaged. Actually cackling at some of these poses and can’t believe I even continued to try. Swinging your leg up and into a lunge like that 😂 where is bump to go? Feel like I could have injured myself attempting it. Also, 15 minutes laying on your back? When bab is big it instinctively feels like a bad idea. I think a few disclaimers could be helpful. 😅
Unbelievable! My pelvic pain has started around 27-30 weeks in my last two pregnancies. This time I started this video right away and it has saved me! Thank you!
Oh thank you! I'm 18 weeks and getting awful SI pain, it was painful getting to the floor at the beginning but by the time you'd finished the floor work it had all released and I could do the rest of the practice pain free. I'll be coming back to this video when it flares again, thank you so much
rebexla brilliant! So glad it was helpful. I’ll have some new ones coming very soon too x
I really like the cues and flow of this practice. The slow, deliberate stretching and opening of my pelvis felt amazing. But it was just too much time on my back. I'm about 19 weeks pregnant with twins and moderate SPD, and I had to skip over the 2nd half of the supine positions because I started getting nauseous. I might try to find some substitutions for those supine poses, because my poor pelvis needs the help! :)
I felt similar to the above commenter. I had to keep having a break from being on my back (32 weeks pregnant) and also found it impossible to stay in downward dog for that long (and I've practiced yoga for 3 years prior to being pregnant).
Kiley Mullen glad you enjoyed the practice and sorry for not seeing this message until now. As always with these classes, it’s really important to listen to what’s going on in your body. Totally appropriate to skip or modify parts which don’t feel so good. X
I've got horrible SI Joint pain & tried the video today prepared to stop part way, but didn't need to and am now feeling a bit better. Will try & do this daily, while I wait impatiently for my physio referral! Thank you x
This was awesome. Thank you so much. I am 36 weeks and have been struggling with a lot of pain and the practice felt wonderful for it.
This felt sooo good!!! Thank you I felt relieved and have been dealing with the pain for 3 weeks now (currently 22 weeks)
ivette lopez so glad you found it helpful x
I had such bad pain I could barely walk around, and after doing this and icing my back, it feels as good as new. The pain was awful and I am so glad I found this now when I'm just in my 21st week.
This was such a great resource. I will be doing this routine everyday. I’m 8 months postpartum and still experiencing some SPD pain. Would love to see a follow up video focused on mamas trying to heal and recover from SPD.
Im so glad you found it helpful, I have plans to create a postnatal resource, but with still working as a doctor during covid, the plans have been put on hold for now. Hopefully something to look out for soon.
Thank you for this class, it was exactly what I needed today 🙏
I was really nervous for this practice and then, it hurt like I thought it would lol but I took it easy and finished the video. I realised my left side hurts way more than my right and in the end, I felt really good. So thank you!
35 weeks pregnant and this was just too much time on the back. as yoga teacher myself it was fine to put myself in alternatives but it would have been nice to have some given, as I ended up stopping halfway.
Amazing yoga girl 👏🙏🏻
Great session! Feel a lot of relief after it, including the unexpected bonus of
my spine, which cracked quite a bit as we worked through the sequence - thank you :))))
This made me feel so much relief in my body, thank you!
You're so welcome! So glad it helped x
Lovely and your voice is so soothing xx
Thank you so much for this! Using this 1-2 times a week and it has helped a lot with my pelvic pain!
Amazing, so glad it's helped x
32 weeks and having mild spd... found this super helpful THANK YOU
So glad it was helpful x
Felt great and was super helpful! Thanks!
I'm so glad it helped, thanks so much for taking the time to feedback x
Great session, thank you 😊
So glad you enjoyed it! x
I have pelvic girdle and back pain 28 weeks pregnant with twins, and unfortunately I did not find this video at helpful. It is really not possible/ recommended for pregnant women to lie flat on the back for so long. I had to stop after 5 mins.
Not easy bringing crossed legs up over a pregnant belly. Is this meant for late pregnancy?
Thank you, I have done this practice 5/6 times now. As Im limited in my physical activity, I still want to keep my pelvic floor strong and also bee able keep moving in the house for the last part of my pregnancy. I really like this practice I can do that without making my pain worse, also feel good after, is it possible to post more of PGP friendly yoga practices? Thank you
Couldn't make it past the first 6 minutes...too much moving in ways that it made my pbs feel worse :/
Too long on the back for me, constantly getting dizzy. You could have done most of the exercises not the back which would make more sense for pregnancy.
Dissapointed that almost all of this practice is spent on your back? I have been told by my midwives not to lay on my back so this "pregnancy" yoga was not really accesible for me.
I do this video nearly every night and i think it has helped alleviate my pgp, but I’m getting severe leg cramps in middle night (currently 35 weeks) is there anything I can add or where in this video to help with the cramp? It was excruciating last night and a dull ache all day today I feel like it’s gonna be a long night tonight 😅😅 thank you again for this video you’re a great teacher and your cues are perfect xx
Wow! amazing that you're doing it every night and glad it's helping. I'm afraid it would be really irresponsible to give individualised medical advice on this platform. If you have leg cramp that is persisting, I would suggest that you speak to your healthcare provider, to ensure that it's simply muscular rather than anything else. Leg cramp can be a result of electrolyte imbalance and can be common in later pregnancy. If anything in this class makes it worse, I would suggest skipping through. x
We hear about this pain with ladies in pregnancy. Is there anybody out there who gets the pains after menopause? Can this yoga practice help with SPD in this later stage of life?
Too excruciatingly painful to do this at 35 weeks. 😣 I have severe SPD.
I wished this would be helpful but the first 3/4 on my back made me so dizzy and then the last segment I found very painful and impossible to do :( this is my third pregnancy with SPD and it’s a struggle. Can’t find anything that would actually help. And I am seeing pelvic floor therapist and physiotherapist twice a week 😢
I did 10 minutes and couldn't breathe anymore. I believe exercises are great and they look good but for me it was incredibly uncomfortable :( I can't lay down on my back for straight 15 minutes without discomfort or heartburn. Sorry.
I had to stop early. Being on my back and pregnant is not a good feeling. I could barely get up after
Going too fast, I do not have time to follow the exercises or relax
Is this safe to do everyday :) ? 19 weeks pregnant and I seem to stiffen up throughout the day
I loved this class however have a question whether these would be advisable in 1st trimester? I am quite active and been doing yoga and vinyasa flows prior to the pregnancy.
Not the original poster but just thought I'd reply to say while this practice wouldn't do any harm in first trimester it's also probably not necessary for you yet, if you've been doing yoga prenatally you don't usually have to adapt it much in first trimester
Agita apologies for not getting back to you before. Thanks to the other poster who correctly states this is suitable in all trimesters. Hopefully you won’t be suffering from PGP yet, but it’s a nice follow all the same x
I'm 17 weeks now and I just tried this but I felt like even the simple twists were difficult. Is it really ok to do these twists while pregnant? Please reply.
Certainly okay to do open twists like this, though as these classes are unsupervised, it's always important to see what feels right for your own body.
@@TheYogaDoc I did it again last night and it seemed to help with my pelvic pain I hope. Thank you for this!
This routine is not good for someone who cannot breathe while pregnant on their back or has SPD. The instructor does not take care to pregnant women with these issues.
Agreed
I thought you couldn't lie on your back as you progress through the pregnancy
Apologies for the delay in replying. Advice is to not fall asleep on your back from 24 weeks, but there's not evidence to show that short periods of exercise are harmful. Of course as with all the classes, if it doesn't feel great for you then make sure you stop. I have some more information on this on my instagram page @yoga_doc so do check that out for more details x