11 Weeks Pregnant: Why Pelvic Balance Matters“I walk, move and breathe in balance to ease my body’s and baby’s growth.”
Pelvic balance probably isn’t something you think about every day, but here at Spinning Babies, this is at the heart of our work. So, why should you care? Because an aligned pelvis and uterus give your baby more room to get into an ideal position. That may make your pregnancy more comfortable and prepare you for an easier childbirth. After birth, pelvic imbalance may cause pelvic or hip pain, lead to urinary incontinence, and decrease your ability to orgasm. So let’s get your pelvis balanced and happy!
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Here are some clues that you may have a pelvic or uterine imbalance, then we’ll talk about what to do about it:
- Discomfort in pregnancy
- Previous labor longer than 24-48 hours
- Fetal malposition
- Previously tipped uterus
- Previous car accident, or other sudden stops in gravity, even if mild
- Sport or work movement that twists and stops (like softball or golf)
- You yourself do work that includes you twisting and lifting or other “sudden stops,” ie., throwing hay bales or turning to adjust or lift patients
A pelvic imbalance may or may not be a big deal in labor. But since pelvic instability issues flare up in pregnancy, let’s address this pain now with self-care and bodywork. These simple tips can help:
- Walk daily (work up to 3 miles).
- Wear a pregnancy belt.
- Balance your calcium magnesium levels.
- Sit up on the front of your sitz bones (tuberosities).
- Sit on a firm exercise ball that keeps your hips level or higher than your knees, but not much higher.
- Move in alignment.
- Wear a small-heeled shoe, supportive flat, or negative heel.
- Wear a bra that’s one size too big around the rib cage (muscles in the back and your diaphragm affect your pelvis too).
If you need further balancing try the Forward-Leaning Inversion, Standing Sacral Release, and Pelvic Floor (Sidelying) Release, learned from Carol Phillips, DC. These are also great combined with chiropractic work.
Spinning Babies Activity of the Week
Begin these daily habits now to promote a balanced pelvis:
- Stand evenly on your feet.
- Relax your bottom. Do not tuck your butt.
- Let your belly relax and take full belly breaths.
- When you turn, turn with small, baby steps. Don’t swing your leg out.
- When you sit and stand, move with your feet and knees as one, knees and feet hip-width apart. Pivot on your buttocks to get your feet into the car. Pivot to get out.
Your Baby This Week
Despite baby’s small size of about 1.6 inches long and 0.25 ounces in weight, the baby is almost fully formed, kicking, and stretching. Baby is also working on developing the lungs by inhaling and exhaling amniotic fluid.
You This Week
If this is your first pregnancy, you may or may not notice your belly changing visibly just yet. Your pants probably feel a bit tighter, though, and your breasts may be growing, thanks to the hormones progesterone and estrogen.
Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy: