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I’m still having trouble with my pelvis being out of place on my left side. Apparently, it’s not only out, but rotated. On Saturday, my hip was out and rotated again to the point where my left knee was hyperextended. After my first prenatal yoga class I knew I was in trouble when I couldn’t bend my knee to do a lotus pose and was in pain trying to do child’s pose (the easiest most relaxing pose there is in yoga!).  So after class I rushed over to see my chiropractor and they graciously squeezed me in 20 minutes before they closed.

Seeing a chiropractor greatly helped. He agreed that the hormone relaxin is really taking its toll on me. I spoke with him about exercises that I could do to help keep my pelvis aligned. Not only did I speak with him, but I spoke with my yoga instructor. Both gave me some great exercises, mental posture notes, and alternative sitting methods. As we know that the hormone relaxin is greatly affecting my bad hip, I need to understand why it is slipping out and rotating so frequently and what I can do to help keep it in after it was aligned. After discussing a few of the times I’ve noticed that it is out, we came to the conclusion that it has to do with sitting for long periods of time, either incorrectly or in a chair that doesn’t support my posture. This would make sense as I do sit at the computer a lot in a very comfy, non-posture supportive computer chair. Then I sit at night on our really comfy oversized couch. Both would not support great or even good posture and would increase my pelvis sliding out of alignment due to the relaxed state that I sit in. Therefore, my first priority was to get rid of my chairs and use an exercise ball to sit on at all times. I had used one in the past after I gave birth but somewhere along the line I had stopped using it. This was an easy switch as I already had the ball. I replaced my computer chair and my kitchen chair with the ball. I noticed an immediate difference. At night, instead of sitting on the couch I stretch out on the floor next to the couch.

Next, I had to mentally take note to constantly contract my lower ab muscles to keep my pelvis straight. Basically, for those of you who take Pilates, I needed to make sure I was always in neutral spine, which for the most part I’m not. My pelvis wants to rotate backward and push my stomach out. So, keeping my lower abs tight helps keep me in neutral spine while walking and sitting. Not only that, but I had to focus on keeping my left leg straight and not walking or sitting with it rotated out. This was harder than it sounds, especially when laying in bed at night. My leg constantly wanted to rotate outward more than I thought it ever did. Another difficult place was driving. I couldn’t believe how many times I caught myself in positions where my left leg automatically rotated outward, making me believe that that could be why my pelvis both slips and rotates.

As the muscle above my knee and the muscles in my lower back and butt were extremely sore once my pelvis was realigned, I was told to rotate hot and cold packs to the areas a couple of times a day to help ease the tenderness. Not only did I start doing this but I also found an organic muscle rub called Badger Sore Muscle Rub with cayenne and ginger. I rubbed it into the tender spots and then applied the hot and cold packs (always do hot before cold). When looking for muscle rubs make sure you do not get rubs with petrolatum or mineral oil in them, as they can be toxic to humans (http://www.natural-skincare-authority.com/Mineral-Oil.html and http://www.natural-skincare-authority.com/PETROLATUM.html).

Then came the exercises. Here are the key pelvic exercises to do if you’re having the same problems and want to strengthen the muscles to keep the pelvis in place:

1. Kneeling Superman – http://www.bodyessentialz.com/?p=5

2. Pelvic tilts – http://www.wonderhowto.com/how-to/video/how-to-exercise-with-the-pelvic-tilt-206363/view/ Do 3 sets of 5-10 reps daily.

3. Bridging – http://www.dcdoctor.com/pages/rightpages_wellnesscenter/homeexercises/back/exercises/exer_back_ex_bridging.html Do 3 sets of 5 daily.

4. Legs up the wall pose – This helps greatly when you spread your legs into a V on the wall. You can also modify this by bending your knees and placing your feet together with your knees lying against the wall. Use a pillow or a yoga roll for under your back. http://www.google.com/imgres?imgurl=http://yoginimla.files.wordpress.com/2009/09/legs-up-the-wall.jpg&imgrefurl=http://yoginimla.wordpress.com/2009/09/09/&h=248&w=248&sz=12&tbnid=8IASkiBdbRiuVM:&tbnh=111&tbnw=111&prev=/images%3Fq%3Dlegs%2Bup%2Bthe%2Bwall%2Bpose&hl=en&usg=__ZsX2wfu8m8eRcHzgwumc4ty9Ksc=&ei=5ANUS929Bom8sgOy083_Bw&sa=X&oi=image_result&resnum=8&ct=image&ved=0CBgQ9QEwBw

I’ll keep updating as the weeks and months progress. I hope that I have found some good answers to help keep me aligned. Good luck if you are having the same problem, and please comment if you have any additional ideas for me.

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2 Responses

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  1. mandy colbert

    Geez Holly,
    This blog is really great!! Thanks for sharing such great tips! I’m on my fourth pregnancy and I just learned a ton!:)

    January 22, 2010 at 5:43 pm
  2. admin

    Thanks Mandy! I’m trying to do everything right or as right as I can. I’m sure I can learn a lot from you!!! Thanks for all of your help with the pelvic exercises! I’m doing a lot better this week and look forward to yoga tomorrow. See you then!

    January 22, 2010 at 5:52 pm

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