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Writer's pictureBODY FORM

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!

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