First, we want to emphasize that being in a pain is not a mandatory part of pregnancy. For some of us, it can be more challenging to find relief, and we will need the support of professionals, such as pelvic floor physical therapists.
Here are our strategies to modify single-leg movements if you are having pain!
1. 2 to 1 Leg Moving: Walking Lunge to Reverse Lunge
As we progress through our modifications, we are slowly introducing more and more stability to hopefully find a level that meets where you are currently.
The first modification is to adjust from both legs moving (requiring each foot to stabilize as you step) to only one foot moving. This allows you to focus your efforts on stabilizing through only one leg, as opposed to having to alternate from foot to foot.
In all these movements, we can also add some support, or increase the effort in the upper body. This will take some of the load out of the legs and could decrease discomfort. We like to incorporate a banded row into our lunge movements to help strengthen the posterior oblique sling (which can help with SI joint stabilization). When rowing, hold the band in the hand opposite of the forward leg.
2. No Legs Moving: Asymmetrical Stance, Split Stance
Next, we can limit feet movement altogether. This will increase stabilization and hopefully limit the pain you are feeling. Our common adjustments are to move from a reverse lunge, where one foot is moving, to a split stance where no feet are moving, but we are still in an asymmetrical stance.
You can adjust how you are holding weights, such as no weights, goblet hold, or holding dumbbells in the front rack or suitcase position. Additionally, we can add a row, to help strengthen the stability across the SI joint and provide some assistance during the movement. When rowing, hold the band in the hand opposite of the forward leg.
3. No Legs Moving: Even the Stance to the Squat
The final movement progression is to even the stance. Sometimes the asymmetrical stance still aggravates the pelvis, so we can even the stance by adjusting from a split squat to a squat, and see if that helps! In a squat position, you may find a deep squat with wide knees aggravates pelvic girdle pain, so it may be beneficial to do a box squat instead of an air squat set up. Additionally, we can add banded row or hold onto rings to provide some assistance in the movement. When holding the band, try to hold it in both hands.
Next, we can focus on pelvic positioning!
The pelvis shifts as we walk and move to better stabilize the pelvic joints. If the pelvis is “stuck” in certain torqued positions, it may be more difficult for the pelvic joints to force closure and could inhibit stability (or cause pain). We can work on our pelvic position with a few tips! Watch the video below to learn more.
Pain is not a necessary part of pregnancy, and we want to help you feel strong and comfortable throughout your journey! Our fitness programs incorporate modification strategies and exercises to help support pelvic girdle stabilization.