Attention All Pregnant Mummas!!

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!