Expecting a baby can be an exciting time for a family but it can also occasionally be a cause of some anxiety for the mum to be. Not only is her body changing physically, but there can be hormonal imbalances, pregnancy related pain and post-natal considerations that can contribute to emotionally and physical fatigue. THEN, you have your mum, friends, and every other woman giving you their advice which, although intended to be helpful, can be super overwhelming.
Although there is a lot of information and services out there about antenatal and post-natal care, pregnant women don’t seem to consistently utilise the professional help available to them. They can miss out on educating themselves about different stages of their pregnancy, and how to keep both themselves and the baby safe and healthy.
Below is a brief overview of some of the things that our physiotherapists here at mudgeephysio. can help you with during your pregnancy:
Active Pregnancy
Carrying and delivering a baby are physically demanding. Ensuring you maintain some physical activity throughout your pregnancy is important to reduce your risk of developing pregnancy related pain but may also make the delivery and post-natal experience more comfortable.
Your pre-pregnancy level of fitness needs to be taken into consideration– pregnancy is not a time to be trying new fitness regimes, but it is also not a reason to stop exercise all together. Considerations when exercising whilst pregnant:
- Cardiac – your heart is put under extra strain through pregnancy as it needs to provide blood for you but also your baby. Keeping your exercise intensity to a moderate level is encouraged.
- Circulation – later in your pregnancy the weight of your uterus and the softening of your vein walls can sometimes affect the blood flow to your heart, leading to swollen feet. Considering some compression socks might be useful to prevent excessive swelling as well as incorporating some gentle ankle exercises.
- Getting too hot – high intensity exercise can make your core temperature rise to an unsafe level for your baby. Things to consider – keep exercise intensity to moderate, drink plenty of water, wear lightweight clothing, exercise in a ventilated area and avoid exercise if you’re feeling unwell.
- Joint changes – the structure of your ligaments and joints will change as your hormones change throughout your pregnancy. Combined with gaining weight , this can make your joints extra sore – particularly your lower back and hips. Avoid high impact activities, consider swimming, wear supportive shoes, take small steps and maintain good posture.
Overall exercise during pregnancy is good for you. It can help to increase your sense of wellbeing, improve your energy levels, manage weight, increase abdominal strength and get your body ready for the changes that come with pregnancy. Exercise will not harm your baby if you are doing it safely and following the above guidelines.
If you have any questions regarding exercise during pregnancy, give the team at mudgeephysio. a call and book an appointment to speak with one of our physiotherapists.
Pelvic Floor Muscles
Pelvic Floor muscles essentially work as the floor of your pelvic cavity, helping to hold your pelvic organs (bladder, uterus and bowel) in the right place. They attach from the pubic bone at the front, to your tailbone at the back. The opening of your pelvic organs pass through these muscles, which means they also have a role in managing continence. Pelvic floor muscles are affected and weakened due to:
– Childbirth
– Gaining weight
– Constipation
– Repetitive heavy lifting
– Chronic respiratory issues causing excessive coughing
– Hormonal changes
– Age
As your baby grows, your pelvic floor muscles are put under extra strain and become tired and can be prone to dysfunction.
Have questions about how to improve your pelvic floor? Our physiotherapists here at
mudgeephysio. can take you through some strategies which may help to maintain your
pelvic floor strength and improve your recovery post-delivery.
Abdominal Muscles
Your body is expected to change a lot whilst your baby is developing. Your abdominal muscles stretch around your bump to allow your baby to grow. Once you have delivered your baby, you want your abdominal muscles to recover as quickly as possible. If these muscles are not worked at all, they become weak and overstretched, making it hard for them to re-activate and return to their normal position once your bump disappears. So why can’t I continue doing my usual “core” routine to keep my abdominals strong? Unfortunately, if you are not activating your abdominal muscles correctly, you could actually be causing more stretching to those muscles and make it harder to get back to pre-birth function and strength. Our physiotherapists and exercise physiologist here at mudgeephysio. can get you working on a safe abdominal program throughout your pregnancy and post-natal phase.
Back Care
This might be an obvious one…as your baby grows out in front of you, you’ll find you’re your posture changes and you can hyperextend your back with the growing weight. This can result in discomfort and pain.
Things that can help reduce your back pain during pregnancy:
– Sit/stand straight rather than slumping
– Ensure your abdominal and pelvic floor muscles are working to help support your back
– Stretch to maintain the flexibility of your spine
– Wear a back support specifically designed for pregnancy after seeking advice from your physiotherapist
So, you can appreciate all the changes that your body goes through during a pregnancy. It is normal to expect some level of discomfort, but there are many things you can do to manage these symptoms.
Give our team a call to book an appointment if you require any assistance during your pregnancy or post-natal recovery.