How to relieve back pain after having a baby

Ok, so you’ve had your darling baby but holy God your back is wrecked! Now you are constantly picking baba up, bending forward, feeding, rounding your back and probably are noticing that your core tummy muscles have somewhat disappeared. What can you do? 

Let’s not panic and recognize first off just what an amazing body you have and that we need to treat it with some respect! So slowly slowly is the name of the game.

The strength of your back depends on so many things – how your pregnancy was, number of pregnancies you have had, how much weight you put on, how strong your core muscles were pre & during your pregnancy, how fit you were and are now, and how long it has been since you gave birth.

In order to start back exercising, make sure you have GP clearance. If you have suffered from any form of Pelvic Disorder during pregnancy or have any Pelvic Trauma post birth, you must go to a Physiotherapist before you start exercising again. Also if you feel...

Continue Reading...

Why Posture Is SO important when you are Pregnant!

If someone told me when I was pregnant, that the way I sit or stand can affect the length of my labour...I'd be listening to them with each cell of my body! And that is what I'm here to share with you today.

As well as the type of labour you could have, your posture alone can also have an unbelievable influence on the levels of comfort / pain in your pregnant (and postnatal) body.

So let's talk about labour first. Having a short and active labour (which is what we all want, right?!) is a bit like a jigsaw puzzle, requiring different pieces to slot in nicely together. Your posture and lifestyle during pregnancy is one of those crucial puzzle pieces.  It's never talked about, which blows my mind, so let's get into it.

Something as simple as slouching back into your chair in the evenings, during those last important few weeks of your pregnancy, can have a huge impact on how your baby lies inside you. Our lifestyle does NOT encourage baby to get into a 'good' birthing position....

Continue Reading...

Why do I still look Pregnant?

Ok, it's 5 months since you've had your gorgeous little one, but you feel your belly is still looking pregnant. I'm not talking about the natural excess weight that we all put on during pregnancy, but instead, this is a noticeable belly 'pooch' that is not in line with the rest of your body. You may also have accompanied back pain, and, or some mild incontinence when you laugh or sneeze. What is going on? Is this normal after having a baby?

The answer is NO, but it's extremely common. What you are actually dealing with here is a separation of the abdominal muscles which happen during pregnancy, the 6-pack muscles (Rectus Abdominis), which runs the whole length of the abdomen, from the middle of the ribcage through to the pubic bone. In pregnancy, particularly at the latter stages, the muscles are designed to stretch from the pressure of the growing baby. For many women, within the first 3 months they naturally knit back together, but for so many other women, they don't....

Continue Reading...

Optimum ways to relieve pain during Pregnancy, with Women's Health Physiotherapist, Laura

I had the wonderful opportunity to interview Laura Carroll, the fabulous women's health Chartered Physiotherapist at Live Well Waterford Clinic. As the body changes dramatically during pregnancy, it can have such an impact on how a lady feels, sleeps and manages a normal daily routine. 

As an anatomy nerd, I was so excited to get this chance to sit down and chat with Laura, to uncover some of the reasons why Pregnant women suffer from so many ailments like rib pain, leaking while sneezing or coughing, and pelvic pain. I found it so incredibly insightful and I know you will too! Even if you aren't suffering from any major ailments, Laura gives advice on how to prevent the onset of physical difficulties during pregnancy.

The main 4 things we should all be doing more of are:

  1. Breathing correctly
  2. Excellent posture
  3. Movement classes suitable for pregnancy
  4. Good bladder and bowel health

We talk about all of them inside the interview!

As I feel so strongly about keeping physically...

Continue Reading...

How Herbal Medicine can help you in Pregnancy, labour and birth.

I'm so fascinated by the holistic world of herbal medicine and alternative therapy. When I got the chance to interview Marina Kesso, Herbalist and Naturopath, I was so excited! She's an incredible lady and helps so many Pregnant women, and new mamas cope with their ailments, and improves the quality of their lifestyle, all through the wonders of Herbal Medicine and Naturopathy. 

HP: Marina, thanks so much for your time today. Can I ask how you got into the Herbal Medicine world?

MK: Thanks so much Helen, I'm thrilled to chat to you. I was living on a small farm in Leitrim, growing lots of different herbs and plants for years. Living on the farm, we tried to live sustainably and ate only what was in season. Even though my background is Fine Arts, herbs and plants were a big passion. Living in the countryside, lots of locals knew I grew them on the farm, so they kept coming to me to get different plants for them. It came to a point where I wanted to know more about...

Continue Reading...

Exercises to Relieve Back Ache during Pregnancy

Pretty much every pregnant woman suffers from some form of back pain. Here are 5 simple exercises to do daily which will relieve back pain. Also listen out for my 2 tips to help prevent back ache too!

Exercises start at 2mins 50 sec.

Enjoy

 

If you would like to learn more about freeing yourself from discomfort in Pregnancy, feeling strong, sleeping soundly, and feeling prepared for your labour, check out our comprehensive Online Prenatal Program.

 

Continue Reading...

Strengthening Exercises for Pregnant Women with Pelvic Pain

Pelvic Pain in Pregnancy can be pretty rotten. I experienced it for a while on my 2nd baby, but worked my way through it with some strengthening and stabilizing movements like these. 

 

Try to practice daily for best results. Take a look at the 7 - Week Online Prenatal Program for lots more detail to help you through your pregnancy and delivery. 

Please share & like if you find them useful!

Big love 

xx Helen xx

  

Continue Reading...

I've shooting pain in my backside which runs down my leg...help!

pain Sep 05, 2016

Ahhh you wake up in the morning after an interrupted night's sleep to find that you can barely move. You have shooting pain in your backside (one side in particular) and when you attempt to put weight on your leg, you shudder. Anything sound familiar Mama-To-Be? Sciatica...or more specifically, sciatic pain.

'Sciatica' is pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. This causes inflammation, pain and often some numbness in the affected leg. Typically, sciatica affects only one side of your body.* Pregnancy doesn't 'cause' it but it can make it worse.

In pregnancy, as baby grows and we gain weight, the back is put under more pressure, the uterus often presses down onto the nerve, the posture is affected, and we have more fluid in the body. All combined can lead to a compression of the sciatic nerve, which is the largest nerve in the entire body, and inflammation, pain and numbness...

Continue Reading...