1. Continue to stay active
If you were active prior to becoming pregnant, it’s important and recommended to continue physical activity throughout your pregnancy. The benefits are significant and widespread: reducing aches/pain, reducing constipation, improving mood and energy, as well as promoting a shorter and more effective labor.
A wise parameter is the talk test. Your exercise intensity should allow you to maintain a light conversation.
***Remember, exercising while pregnant should always leave you feeling better and energized afterwards. If you don’t feel well after completing a workout, it’s time to back down your intensity and/or time.***
Towards the end of pregnancy, your activity will look different and this may simply consist of 10 minutes walking or light stretching. Do what feels well but continue moving your body!
2. Activate your core with transfers and daily activities
It’s essential to engage your deep core and pelvic floor muscles with daily activities. This helps “lift” and support the extra weight in your abdomen and pelvic cavity. Without using these techniques, your abdominal and pelvic floor muscles are put under continuous stress and increased stretch.
As your pregnancy progresses, your rectus abdominis muscle can separate leading to the development of diastasis recti. This may contribute to low back pain, constipation, and difficulty with daily mobility.
With correct engagement of your deep core musculature, this progressive weakness and dysfunction is lessened!
That being said, if you begin to notice abdominal coning with daily tasks or exercise, please modify or avoid these activities to prevent further strain placed on these tissues.
3. Preparing for Delivery: The Deep Pelvic Squat
Your pelvic floor is about to endure the event of a lifetime! But don’t worry, it was designed to delivery that sweet little baby/babies growing in your belly. Thankfully, there is something you can do to help prepare your vagina!
The Deep Pelvic Squat
If the first photo is challenging, try sitting on a yoga block to ease this positioning. This helps to lengthen and stretch the pelvic floor/perineum in preparation for childbirth.
*This stretch is not recommended if you are experiencing pubic symphysis pain*
In the last 4-8 weeks of your pregnancy, I recommend to complete this stretch 3-5 times daily. If able, hold this stretch for a minimum of 1 minute while focusing on deep, slow diaphragmatic breathing.
4. Breathe Your Baby Out!
It is misunderstood that you should hold your breath while pushing. Often times, holding your breath inhibits your pelvic floor’s ability to relax and properly lengthen. This is the opposite of what needs to happen!
Prolonged straining while holding your breath can lead to pelvic floor weakness, hemorrhoids, pelvic organ prolapse, and perineal tearing.
As you are getting ready to push, EXHALE as if you’re blowing out candles. This is effective pushing and, trust me, your pelvic floor will thank you. You can easily practice this technique when you are bearing down to have a bowel movement…remember, exhale!
5. When to see a Pelvic Health Physical Therapist
The following are several examples of when I recommend clients see a pelvic health PT during pregnancy.
- Low back or Sacroiliac joint pain: having sharp pain that limits your daily activities is not normal “aches and pain” of pregnancy.
- Sciatic pain or lower extremity numbness: this is not normal and can be helped significantly.
- Pubic Bone Pain: limiting daily activities
- Pelvic Pain: pain with sexual intercourse or vaginal/rectal pain
- Bladder/Bowel Dysfunction: excessive urinary leakage, urinary frequency, or constipation.
- Plantar Fasciitis or foot pain with daily activities
- Being unsure how to correctly engage your deep core or pelvic floor musculature to best support your progressing pregnancy.
- Wanting to begin an exercise program but feeling apprehensive which activities are safe and beneficial during pregnancy.
- How best to prepare your body and pelvic floor for childbirth.
A physical therapy consult can be greatly beneficial when navigating this new chapter in your life. We are here to help!
Stay tuned for the next installment: “5 Postpartum Tips from a Pelvic Health Physical Therapist”.
*with any exercise plan, please consult with your physician*
References
- https://www.ncbi.nlm.nih.gov/pubmed/29529475
- https://www.webmd.com/baby/guide/abdominal-separation-diastasis-recti#1
- http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
About the Author:
Dr. Kari Boston, PT, DPT
Kari graduated from the University of North Dakota in 2006 with her Doctorate of Physical Therapy. After working 6 years in a chronic pain clinic in Minneapolis, she’s returned home to Williston and is happy to be serving this community. She treats a variety of conditions and enjoys working with all ages. Her special interests include Women’s and Men’s Health. With ongoing continued education in this area, she’s seen first hand the positive impact it can have on someone’s quality of life. She holds an M1 Graston Technique certification and Kinetacore Level I Functional Dry Needling certification.