This article is compiled by Preethi Sonia, a freelance writer with Proactive For Her.
Pregnancy is a wonderful phase in the life of a woman, but we know and understand that this phase comes with its own set of physical and emotional challenges. As the baby grows, you may struggle with discomfort, back pain, swollen ankles, lack of sleep or even a leaky bladder which may cause you to feel frustrated and upset.
The good news though, is that there are ways by which you can address these common problems during pregnancy and still find ways to enjoy the experience.
Physiotherapy during Pregnancy
Physiotherapy is a science backed approach that can help you not only manage and address pain better, but it can also prepare you for a smoother childbirth experience. Some of you may already have a regular workout routine and unless advised against it, it is fine to continue the same during your pregnancy as well.
For the others who do not workout regularly, there are certain recommended safe exercises that you can do to stay healthy and lithe. Doing the right exercises during the three trimesters of your pregnancy has a lot of advantages. This is where pelvic floor physiotherapy in particular is recommended.
Understanding the Pelvic Floor
Your pelvic floor is a group of muscles that support your bladder, uterus, and bowel. They form a sort of swing that is attached to the pubic bone in the front and your tailbone at the back. Your urethra, vagina and anus pass through the pelvic floor. When you have a strong pelvic floor, you are able to maintain good bladder and bowel control. Your pelvic floor also supports the baby as it grows within the womb. These muscles also play a pivotal role in supporting you during childbirth as they relax and stretch.
The hormonal changes that occur within your body during pregnancy and the steady growth of your baby can lead to a weakening of the pelvic floor muscles, causing bladder and bowel problems. This is why pelvic floor physiotherapy is advised as early as the first trimester of your pregnancy.
Benefits of Pelvic Floor Physiotherapy
Opting for this specific type of physiotherapy during your pregnancy has several benefits:
Pain Management – Your body prepares for big changes during the 40 weeks of gestation. Your blood volume increases, your internal organs get displaced to accommodate a growing baby, your rib cage circumference increases, your lumbar spine curve becomes more exaggerated and your breasts enlarge. As a result of so many things happening simultaneously within your body, you are bound to experience aches and pains. Pelvic floor exercises help you manage and soothe back and pelvic pain.
Bladder and Bowel Changes – A regular exercise routine reduces bladder leaks that are typical during pregnancy, especially while coughing, sneezing, or laughing. When you exercise consistently; it will reduce the frequency of needing to use the restroom.
Birth Prep – These exercises not only prepare your body and your muscles for labor and delivery but they lower the probability of a cesarean delivery. Regular pelvic floor exercises can strengthen the pelvic muscles that play a vital role in the birthing process. It can improve your endurance and flexibility and help you cope better with the physical demands of childbirth.
Strengthening and Mobility – They improve your strength during this phase of your life, giving you better mobility so you are no longer treated like a patient by everyone around you. Maintaining a healthy workout routine reduces maternal weight gain, reduces the incidence of gestational diabetes, hypertension and depression. Interestingly exercising during pregnancy is also known to be linked with optimum infant birth weight, enhanced ability to self quiet as a newborn, and also has long term health benefits for your baby.
Sleep – An obvious added benefit is that when your pain is alleviated, it helps you get a good night’s rest instead of tossing and turning in frustration due to discomfort. You will also learn about the optimal sleeping positions, so as to improve your sleep quality.
Pelvic floor exercises can vary from one individual to another, as each woman’s body is different. It would be advisable to consult with a skilled pelvic floor physiotherapist who will assess you individually and recommend the right workout routine for you. A few aches and pains are to be expected but if they persist then you may need to go in for a check up to figure out your exercise program. Also remember that you can opt for a workout routine, even if you feel no pain or discomfort, because of all the other benefits we just covered.
Our center offers sessions with experienced physiotherapists who understand what your changing body needs, at each phase of your pregnancy. We also offer birth prep classes for expectant mothers who want to learn more about pregnancy, their changing bodies and how to deal with all the challenges that come with gestation.
Consistency is Key
A common difficulty you may face is the ability to stay committed and consistent, as life can get so busy. It can definitely pose a challenge. But remember that these exercises are not as effective if they are done sporadically.
The best way that you can commit to doing your pelvic floor exercises regularly is to tie it in with a part of your daily routine. For instance, you can workout first thing in the morning after you have had your morning tea or early evening after you have had a fruit. It takes very little effort but has a lot of benefits. When you do it this way, you will ensure to do these exercises regularly and, in the process, will slowly begin to strengthen your pelvic floor.
Postpartum Care
We advise that you continue these pelvic floor exercises postpartum as well, to improve the strength of your muscles that may have taken a toll through the process of childbirth. Most women can begin these exercises about 24 hours post-delivery, but it is always recommended to check with your doctor or care giver as each body is unique.
These exercises can also help you heal faster by increasing blood circulation to the vaginal area, in the case of a natural birth where you have had to undergo an episiotomy (stitches to ease the birthing process). It may seem challenging at first but you will slowly get used to it.
We really hope that you take note of the right way to do these exercises, that we have recommended and consider them as a beneficial practice to add to your daily routine so you have a wonderful experience as a soon to be mom.