Relieving muscle and joint pain with osteopathy

I lie on my back, bend my knees, and make sure my lower back is pressed firmly against the floor.

I grab my knees with my hands and bring my legs towards my chest on an inhale.

Depending on the stage of pregnancy, the bump may get in the way. We will open the legs outwards to avoid the bump when bringing the legs towards the chest.

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I lie on my back and bend my knees. I open my arms out, then bring both legs to one side, keeping my head straight*, and hold for 30 seconds while breathing. Then I bring both legs to the other side and hold for 30 seconds while breathing.

*I can turn my head to the opposite side from my knees to deepen the stretch (if my knees are to the left, I can turn my head slightly to the right).

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I lie on my back, position my bottom against the wall and extend my legs up against it.

I bring my arms above my head and pull my toes towards me to stretch the posterior chain. To deepen the stretch, I can even bend my knees slightly and pull my toes even further towards me.

This exercise helps relieve heavy legs and oedema.

If you lack flexibility, you can place a cushion under your bottom or lower back.

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I position myself on all fours, shoulders above wrists, hips above knees, keeping my back straight.

I extend my left arm forward and my right leg back. The arm, spine and leg are aligned (the head should remain in line with the spine).

I hold for 20 seconds while breathing and then alternate sides.

Several sets can be performed for this exercise.

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Lying on the floor, I create a hip and knee flexion outwards, bringing the soles of my feet together.

I hold this position for one breath and lower my legs a little further.

Once lowered, I hold the position and breathe. I repeat this until my legs are fully extended. At the end, I bring my toes towards me while tucking in my chin, and I hold this position for one breath.

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Seated on a chair, forearms resting on a table.

I round my back then arch it, repeating this movement several times to mobilise the vertebrae. The aim is not to push through pain!

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During pregnancy, the baby can put pressure on the diaphragm and make breathing difficult.

To relieve this pain, it is important to learn how to breathe correctly.

Standing, sitting or lying down, I take a deep breath, expanding my belly, then exhale slowly.

Repeat this breathing exercise several times, but be careful not to hyperventilate.

Using a ball, we will massage the painful side between the shoulder blade and the spine.

For example, if I have pain on the left side: I place the ball between my left shoulder blade and my spine, and with my left hand I reach for my right shoulder to bring it slightly forward.

I bend my legs and bring them back up while doing this — the ball will roll up and down and down and up; you can also roll it from left to right and right to left.

Do this for a few minutes and very slowly !

Please note: this exercise must not increase the pain! 

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Many exercises can be practised during pregnancy to help ease discomforts — feel free to watch the videos. Remember that these exercises should not cause you any pain. 

In addition, physical activity, in line with your healthcare professional's recommendations, will also help. To find out more, read our article on exercise and pregnancy.