Concern

Cause

What can you do?

Diastasis Recti

Abdominal muscle separation

To check for a Diastasis, lie on your back and gently lift your head off the floor.  Feel the area directly above your navel, if there is a gap  wider than 2 fingers you have a diastasis

·         Multiple pregnancies

·         Pregnancies close together

·         Large babies

·         Small torso

·         Poor abdominal strength

·         Abdominal exercises too early

·         Abdominal Binders (see supports Section)

·         Abdominal muscle retraining: see your Women’s Health Physiotherapist

Coccydinia

·         Trauma during child birth

·         Fall onto the buttock

·         Poor sitting posture

·         Prolonged sitting

·         Hormonal changes

·         Lumbar roll (supports)

·         Ice (pain relief)

·         Avoid excessive sitting, when sitting – sit erect with a normal lumbar curve and weight going through the sitting bones

·         Sit on an exercise ball (with good posture)

·         Sleep in side lying

·         Pelvic floor exercises (see pelvic floor section and purchase women’s waterworks (books section)

·         Avoid forward bending and lifting

Haemorrhoids

·         Constipation

·         Long second stage labour

·         Continue from pregnancy

·         Increase fluid and fibre

·         Ice packs (see pain relief section)

·         Correct toileting position (see the books section for Women’s waterworks)

·         Avoid excessive weight gain

·         Support with a wad of toilet paper when toileting

Neck and Mid Back Pain

·         Postural changes

·         Poor feeding positions

·         Weak muscles and lack of core stability

·         Excess sitting in a poor posture due to feeding requirements

·         Correct feeding position:  see article on breast feeding

·         Loosen the muscles in your mid back with Backrollers or bakballs (Pain relief section)

·         Core muscle strengthening: continue with your pregnancy DVD or a post-natal DVD

Wrist /Thumb pain (De Quervains)

·         Inflammation of the tendon from repetitive overuse of the thumb or wrist

·         Rest the rest by wearing a thumb splint (supports section)

·         Avoid repetitive movements that aggravate eg- wringing clothes out

·         Ice