Managing Pain and Exercise During Pregnancy

Navigating the physical challenges of pregnancy, such as pelvic girdle pain and low back pain, is crucial for maintaining comfort and well-being during this transformative time. Interestingly, research indicates that up to 50% of pregnant women experience these pains, underscoring their commonality and the need for effective management strategies​ (Directory of Open Access Journals – DOAJ)​.

At FIT Physiotherapy, located in Newmarket, Ontario, we specialize in providing physiotherapy solutions tailored for pregnant women. Our services include comprehensive pain management, manual therapies, and pelvic floor physiotherapy, all designed to alleviate discomfort and enhance physical health during pregnancy. In this blog post, we will explore specific physiotherapy techniques and safe exercises that are particularly effective for managing common pregnancy-related pains. Join us as we delve into how these targeted approaches can help you navigate pregnancy more comfortably.

Understanding Common Pregnancy-Related Pains

Pelvic Girdle Pain (PGP)

Pelvic Girdle Pain is a common ailment during pregnancy characterized by discomfort and pain around the pelvic area, including the joints and ligaments that support the pelvis. This pain can manifest in the lower back, hips, and even extend down the legs. Hormonal changes during pregnancy, particularly the increase in relaxin, contribute to the loosening of ligaments and joints, which can lead to instability and pain in the pelvic region.

Low Back Pain

Low back pain during pregnancy is frequently reported due to the growing uterus, which shifts the center of gravity and alters posture. This can increase the strain on the lower back. Additionally, the hormonal changes that loosen the joints and ligaments in the pelvic area also affect the spine, making it more susceptible to pain.

Sciatica

Sciatica in pregnancy can occur when the growing uterus and increased weight put pressure on the sciatic nerve, which runs under the uterus to the legs. This pressure can cause sharp, shooting pain, numbness, or tingling along the nerve’s pathway in the back of the leg. Often, this pain is more pronounced during later stages of pregnancy as the baby grows larger.

By understanding these common pains and their causes, pregnant women can better prepare and manage these discomforts through appropriate exercises and physiotherapy treatments, such as those offered by FIT Physiotherapy in Newmarket, Ontario. This clinic specializes in addressing such pregnancy-related issues with tailored physiotherapy plans, manual therapies, and pelvic floor exercises.

Benefits of Physiotherapy During Pregnancy

Physiotherapy offers numerous benefits for pregnant women, from alleviating common pains to enhancing overall physical well-being. Here’s how physiotherapy can make a significant positive impact during pregnancy:

Pain Relief

Physiotherapy can be particularly effective in reducing pregnancy-related discomforts such as pelvic girdle pain, low back pain, and sciatica. Techniques like manual therapy, specific exercises, and soft tissue work help manage pain by improving posture, strengthening muscles, and increasing flexibility. These approaches address the root causes of pain rather than just the symptoms, providing lasting relief.

Improved Function and Mobility

As the body changes during pregnancy, mobility can be affected. Physiotherapists teach exercises and stretches that are safe during pregnancy, which can help maintain mobility and function. This also includes training in how to properly lift, bend, and sit to avoid additional strain on the body.

Preparation for Childbirth

Pelvic floor exercises, often a component of physiotherapy, strengthen the muscles required for an effective labor and delivery. These exercises can improve the ability to control these muscles during childbirth, which is beneficial for managing labor pain and reducing the likelihood of tears during delivery.

Postural Adjustment

Pregnancy alters a woman’s center of gravity and can lead to poor posture, resulting in discomfort and pain. Physiotherapists work with pregnant women to adjust their posture through strengthening and stretching exercises that target the back, abdomen, and pelvic floor. This can alleviate back pain and improve balance.

Faster Postpartum Recovery

Engaging in physiotherapy during pregnancy can lead to a quicker recovery after childbirth. Exercises tailored to strengthen core and pelvic floor muscles mean these areas are more resilient and can recover more quickly postpartum, reducing the incidence of issues like incontinence and prolapse.

Education and Support

Physiotherapists provide valuable education on the body’s changes during pregnancy and how to adjust routines to accommodate these changes safely. They also offer emotional support by addressing concerns about pain and mobility, making them a vital part of the prenatal care team.

Physiotherapy is a safe and effective way to enhance pregnancy health, manage symptoms, and prepare for labor. Women interested in incorporating physiotherapy into their prenatal care should consult with a healthcare provider or a specialized physiotherapist, like those at FIT Physiotherapy in Newmarket, Ontario, to tailor a program that best suits their individual needs.

Safe Exercises for Pain Management

Exercise during pregnancy not only helps maintain fitness but also plays a crucial role in managing and preventing pain. Here are some safe and effective exercises that can be particularly beneficial for pregnant women experiencing common discomforts like pelvic girdle pain, low back pain, and sciatica.

Stretching Exercises

Stretching is vital for maintaining flexibility and can help reduce tension in the muscles that may contribute to pain.

• Pelvic Tilt: This exercise strengthens the abdominal muscles and can help relieve back pain. Lie on your back with your knees bent, feet flat on the floor. Tighten your stomach and buttock muscles to press your lower back into the floor, hold for a few seconds, and then relax.
• Cat-Cow Stretch: Excellent for maintaining spine flexibility. Start on your hands and knees, inhale as you arch your back down and look up (cow position), and exhale as you round your back up towards the ceiling while tucking your head toward your chest (cat position).

Strengthening Exercises

Building strength, especially in the core and pelvic area, can provide better support for the body as it changes throughout pregnancy.

• Kegels: These exercises strengthen the pelvic floor, which is crucial both during and after pregnancy. Tighten the muscles around your pelvis as if trying to stop urinating mid-stream, hold for a few seconds, and release.
• Wall Squats: Stand with your back against a wall, feet shoulder-width apart. Slide down into a squat position so that your knees are bent at a 90-degree angle. Hold this position for several seconds before sliding back up.

Aerobic Exercises

Low-impact aerobics can keep the heart healthy without putting too much strain on the body.

• Walking: One of the safest aerobic exercises for pregnant women. It improves circulation, and flexibility, and can help manage weight.
• Swimming: Highly recommended for pregnant women because it works many muscles and joints but with little risk of injury. The buoyancy of the water also helps relieve the pressure on the sciatic nerve.

Safety Tips for Exercising During Pregnancy

• Warm Up and Cool Down: Start with a gentle warm-up to prepare the body for exercise, and cool down gradually to avoid sudden changes in heart rate or blood pressure.
• Stay Hydrated: Drink plenty of water before, during, and after exercising to prevent dehydration, which can increase the risk of contractions.
• Listen to Your Body: Avoid pushing yourself too hard and stop exercising if you feel dizzy, short of breath, or if you experience any pain.

These exercises, when done regularly and correctly, can significantly help manage and even prevent pain during pregnancy. However, it’s crucial to consult with a healthcare provider before starting any new exercise regimen, especially if you are experiencing significant pain or have a complicated pregnancy. This ensures that any activity undertaken is safe for both the mother and the baby.

Precautions and Safety Tips

Exercising during pregnancy offers numerous benefits, but it’s essential to proceed with caution to ensure both the mother’s and baby’s safety. Here are some important precautions and safety tips to keep in mind:

Consult with Healthcare Providers

• Pre-Exercise Screening: Before starting any exercise regimen, pregnant women should consult with their healthcare provider. This checkup can identify any health issues that might limit activity and ensure that exercise won’t pose any risks to the pregnancy.

Listen to Your Body

• Monitor Intensity: The body goes through significant changes during pregnancy, which can affect exercise tolerance. Pregnant women should use the “talk test” to measure exercise intensity: they should be able to carry on a conversation while exercising without becoming too out of breath.
• Signs to Stop: Immediate cessation of exercise is crucial if any of the following occur: vaginal bleeding, dizziness or fainting, increased shortness of breath, chest pain, headache, muscle weakness, calf pain or swelling (to rule out thrombosis), preterm labor, decreased fetal movement, or amniotic fluid leakage.

Modify Exercise According to Trimester

• First Trimester: Activities should not overly elevate the body temperature. It’s generally safe to continue pre-pregnancy workout routines, but high-impact sports should be avoided.
• Second and Third Trimesters: Avoid exercises that involve lying flat on the back as this can compress the vena cava and restrict blood flow to the heart and baby. Instead, focus on exercises that maintain balance and prevent diastasis recti, such as side-lying exercises, stationary biking, or pilates.

Safety Gear and Environment

• Appropriate Clothing: Wear loose-fitting, breathable clothing and a supportive bra. This can help manage body temperature and provide support to the breasts, which can become more sensitive and heavy during pregnancy.
• Safe Environment: Avoid overly hot and humid environments to reduce the risk of overheating. Ensure that the exercise area is well-ventilated and free of obstacles to prevent falls.

Hydration and Nutrition

• Stay Hydrated: Dehydration can lead to overheating and even contractions, so it’s crucial to drink water before, during, and after exercising.
• Proper Nutrition: Because exercise burns calories, it’s important to consume a well-balanced diet that provides enough energy for both pregnancy and physical activity.

Regular Monitoring

• Follow-Up Visits: Regular check-ups with a healthcare provider can help monitor the effects of exercise on pregnancy and adjust as necessary based on how the pregnancy is progressing.

By adhering to these precautions and safety tips, pregnant women can enjoy the benefits of exercise while minimizing any risks to themselves and their babies. Always remember that each pregnancy is unique, so personalization of exercise programs is essential under professional guidance.

Key Takeaways: Embracing Physiotherapy and Exercise During Pregnancy

Embracing a routine that includes physiotherapy and safe exercises can significantly improve your pregnancy experience. Through targeted stretches, strengthening exercises, and appropriate aerobic activities, you can effectively manage common pregnancy pains such as pelvic girdle pain, low back pain, and sciatica. Always consult with healthcare professionals to tailor a safe and effective program suited to your specific needs.

As you move through each trimester, remember to adjust your activities to accommodate your changing body and consult regularly with your healthcare provider to ensure that both you and your baby remain safe and healthy. By taking these proactive steps, you can enhance your overall well-being during this special time, paving the way for a smoother pregnancy and recovery postpartum.

FIT Physiotherapy in a physiotherapy clinic in Newmarket, Ontario. We ofer a full range of physio treatments that can help before and after childbirth. Contact us today to learn more about our programs.