How to look after yourself during pregnancy?

Pregnancy brings constant physical change. Therefore throughout your pregnancy there are key techniques you can use the keep your body moving and to help manage the common discomforts of pregnancy.

Exercise during pregnancy

There are many benefits to exercising through pregnancy

• Exercise on a regular basis. This will help to maintain strength, fitness and help with your recovery after giving birth. Exercise also helps to prevent and manage common pregnancy symptoms such as pelvic girdle pain and lower back pain.
• Make sure you listen to your body as rest is also important – balance is key
• Keep off your back – ensure no long periods of lying on your back, as this can restrict the blood flow back up to your heart and can make you feel faint
• Listen to your body – if something is painful or doesn’t feel right stop and consult your physiotherapist or midwife
• Make sure you drink water – before, during and after exercise

Pelvic floor strengthening during pregnancy

• Strong pelvic floor muscles will help to support the weight of your growing baby, help to prevent urinary incontinence and pregnancy related pelvic girdle pain
• Doing strength exercises during your pregnancy helps to prepare you for postnatal recovery and reduce the risk of urinary and bowel incontinence
• Throughout your pregnancy you should aim to perform your exercises each day
• Perform a combination of slow lifts and quick lifts

How to do a pelvic floor slow lift

Aim to tighten the muscles around your anus, vagina and urethra (think about trying to hold wind or your bladder when needing to use the bathroom). Aim to hold for 10 seconds (you may need to build up gradually). Repeat 5-10 times with 10 seconds rest between each hold. Make sure you don’t hold your breath when performing your hold. This type of hold is important to train your pelvic floor for endurance (for example when having to find the toilet when in public places – e.g. the movies/ restaurants)

How to do a pelvic floor fast lift:

Aim to tighten the muscles around your anus, vagina and urethra (same as for the slow lifts). Aim to activate quickly then release, complete 10 quick activations with on 1-2 seconds rest between holds. This style of activation is best to help prevent urinary incontinence when you sneeze or cough.

• Aim to complete both the slow lifts and the fast lifts at least once a day during your pregnancy.
• Aim to use the fast lift technique when performing any lifting based movements, coughing or sneezing throughout your day.

Posture & Regular movement is important during pregnancy:

As your pregnancy progresses your body will change and so will your posture. To help support these natural changes in your body’s positioning it is important to be aware of how you sit, how often you move and stretches that can help to relieve the changing demands on the body (the role certain muscles in your body play will change as your baby grows and your posture changes). It is important to take care of your back and pelvis during pregnancy.

Key things to do:

• Activate your abdominal muscles:
  • Bracing your abdominal muscles helps to support your pelvis and lower back when changing positions (e.g. getting out of bed, lifting the shopping etc). Supporting your pelvis and lower back through bracing your core will help to prevent the onset of pain and keep your core muscles strong (this will help with postpartum recovery). 
  • To practice your abdominal activation position yourself in 4 point kneeling (on your hands and knees). Think about hugging your baby up towards your spine. Continue to breathe normally as your hold this position for 5 seconds. Slowly relax, then repeat for a totally of 10 repetitions. Aim to slowly increase your hold time, with the goal 10x10sec holds, with 5 seconds rest between repetitions. 
• Move your spine:
  • As your baby grows the position of your pelvis changes as it starts to tilt forwards (your lower back starts to arch more and your pubic bone rotates to face more towards the ground, this allows more room for your baby). While this is completely normal it does put more strain on your lower back and can causes some lower back discomfort, especially during the later stages of pregnancy. 
  • To help stretch out your lower back and relieve the tension through the muscles you can perform a pelvic tilt stretch. The easiest way to do this is to kneel on your hands and knees (wrists under shoulders and knees under hips). Then slowly tilt your tail bone down towards the ground, arch your spine up towards the roof (hugging baby to spine) and tuck your chin to your chest. Then slowly tilt your tail bone back up to starting position, lower your belly back down and bring you chin away from your chest (don’t move down towards the ground, only back to your natural starting position). Repeat 5-10 times. This movement can also be done in standing or sitting (often done sitting on a large physio ball – think about rolling onto your tail bone).
• Look after your back:
  • Unfortunately the hormonal changes experienced during your pregnancy can often cause the development of pelvic girdle and lower back pain. While these hormones help to relax the ligaments around your pelvis to make it easier to deliver your baby, these ligaments are also what keeps your pelvis stable. Meaning as you get closer to giving birth your pelvis has less support from your ligaments. They good news is that by keeping the muscles through your lower back and around your pelvis (e.g. your bottom muscles or glutes) , you can keep your pelvis supported and stable.
  • While your muscles will work to support your pelvis it is still important to be conscious of how you are moving. Therefore you should avoid lifting anything to heavy or awkward. When you do perform any lifting tasks remember to bend through your knees and engage your core (hug your baby to your spine). Also ensure you avoid twisting while moving through a lift. First come up into standing then use your feet to turn.
  • If you are experiencing any lower back pain, often lying on your side with a pillow between your knees can help to ease the pain. You can also try the pelvis tilt stretch discussed earlier.
  • Ensure you consult a women’s Health physiotherapist if your pain persists.

4 Common pregnancy discomforts and what to do:

1. Lower/ Upper back ache
   • Lower back – move into child pose or pelvic tilts
   • Upper back – stretch above your head or perform thread the needle stretch
2. Leg cramps
   • Calf stretch – hands on the wall, place one leg back with the knee straight. Keep the heel flat on the ground as you lean forwards bending the front knee (hold for 10-15seconds and then repeat).
3. Swollen ankles
   • Exercise will help prevent swollen ankles (e.g. walking, swimming, cycling)
   • In a seated position (feet elevated), perform foot pumps (toes pointed/ pulled back) and ankle circles
4. Varicose veins
   • Try to avoid standing for long periods, sitting with legs crossed, prolonged squatting or compressive boots/ stockings up to the knee.
   • Perform calf pumps (heel lifts in standing) to help promote blood flow
   • If you do develop Varicose veins then aim to wear compressive socks – after having feet elevated or first thing in the morning and ensure you move regular throughout the day

If unsure consult with a women’s health physiotherapist – as they will be able to guide you on what exercises are the most suitable to keep you feeling your best.

If you are suffering from low back or pelvic girdle pain, or if you’re wanting to find out more about our Clinical Pilates during pregnancy, you can make a booking to see one of our Women’s Health Physiotherapists who specialise in providing exercise during pregnancy HERE.

Author: Nicole Symons