Are you currently pregnant - feeling a little bit overwhelmed with all the information thrown at you? Don't worry you aren't alone!
We have been having an increase in pregnant mothers with aches & pains coming through our doors in studio with a range of questions!
Here are our top tips our in house Women's Health Physiotherapist gives to our clients:
BASIC GUIDELINES
Avoid exercising in hot weather
Wear a firm, supportive bra
Ensure replenishing at least 250ml of water post activity
Cease activity immediately if any abnormal symptoms develop
BENEFITS OF PHYSICAL ACTIVITY
Maintain physical fitness
Reduce low back pain
Manage symptoms of depression and anxiety
Reduce stress
Improve postpartum recovery
ACTIVITY GUIDELINES
Jogging may be continued, but not commenced during pregnancy
Cycling may be preferred in later stages of pregnancy (stationary bike)
Pelvic floor exercises - important to increase control and strength. Help increase ability to relax it during the second stage of labor = physio guided exercises
Weight training can be continued if previously exposed to it - focusing on high repetition & low weight exercises
Get clearance from your doctor if you are new to exercise or have any health conditions
Common Painful Physiotherapy Conditions For Pregnancy
Pregnancy-related pelvic girdle pain:
Aggravated by single-leg loading activities - often due to poor motor control patterns creating increased load on muscles around the hip
Often worse in the morning, then settles and the is worse again in the evening
How can a Physio help = postural correction, re-education, increase stability through exercises and brace if needed, decrease muscle spasm and joint inflammation
Lower back pain:
Often gradual onset due to postural changes related to belly growing = increased spinal curves and potential poor movement techniques
How can a Physio help = postural education, pelvic floor activation, the release of spasming muscles, manual therapy if required, functional bracing if indicated
Abdominal heaviness/pain or rectus diastasis:
Abdominal muscles and fascia lengthen to accommodate the growing fetus occurs in 66% of women in the 3rd trimester
How can a Physio help = education on avoiding increased intraabdominal pressure, teaching to avoid strain on toilet, use active muscle support prior to movement
Carparl tunnel syndrome/de quervains tenosynovitis:
Often commences in 3rd trimester - due to changes of tunnel shape + fluid retention and swelling within the carpal tunnel
How can a Physio help = swelling management, restoring range of motion, provision of splint, hand/wrist strengthening exercises
If you are currently experiencing any of the above please book in with us here - or your local Womens Health trained Physiotherapist!
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