Pregnancy can be a joyful and exciting time for many families. However, for many women they also experience bodily discomfort associated with pregnancy. Your body goes through many physical and hormonal changes throughout your pregnancy journey. For example, the additional weight of the baby can often alter the balance of pregnant women and can also contribute to lower back pain.
Did you know? Approximately 70% of pregnant women experience lower back pain just before they give birth.
Furthermore, as the baby grows extra pressure on the pelvic floor can lead to urinary incontinence. Pelvic floor muscles are responsible for supporting the uterus, bladder and bowel. These muscles are often weakened during pregnancy. Approximately 33% of pregnant women experience post-natal stress urinary incontinence. Physiotherapy based pelvic floor exercises has shown to greatly reduce the risk of urinary incontinence.
Exercise is a simple and effective strategy to help prevent and manage these pregnancy-associated issues. We recommend pregnant women receive at least 150 minutes of moderate to vigorous exercise per week. It is important to note that you should always seek approval from your obstetrician before commencing any exercise program.
Benefits of exercise for pregnant women:
- Reduces musculoskeletal complication associated with pregnancy e.g. lower back pain
- Maintains a healthy pregnancy weight
- Decreases the risk of gestational diabetes
- Decreases the risk of gestational hypertension
- Improves sleep and helps with relaxation.
- Increases strength to help cope with the pressures of labour.
Benefits of Pilates specific exercises in pregnant women:
- Strengthen core muscles to decrease the severity of abdominal separation that may occur during labour
- Strengthens pelvic floor muscles to reduce stress induced urinary incontinence.
- Strengthens arms and other upper limb muscles to help prepare you to hold your baby
- Strengthens glutes and other lower limb muscles to help reduce back pain associated with pregnancy
- Improves your cardiovascular fitness
How can a Myphysio women’s health physiotherapist help?
A women’s health physiotherapist can provide post-natal exercises, pain relief and general post-natal advice to help you smoothly transition into motherhood. This can involve:
- Abdominal core training
- Pelvic floor muscle exercises
- Low impact cardiovascular exercises e.g. walking program, swimming and stationary cycling
- Pilates group or individual strength-based program
That’s why at Myphysio, we have both women health physiotherapist and Pilates classes to help guarantee that you go through your pregnancy journey pain-free. Book an appointment today to get a personalized and structured pregnancy exercise program. Follow us on Instagram for be updated on the latest physiotherapy news we have to offer for you.