By Jovie Murtha, Physical Therapist-Women’s Health, Accelerated Rehabilitation
Congratulations on your pregnancy! What an exciting and special time in your life! I am here to encourage you and help you have the healthiest, happiest pregnancy possible.
Many of my women’s health physical therapy patients have questions about which exercises are safe and beneficial during pregnancy. The great news is that a healthy balance of the right exercises benefits both mom and baby.
Exercises address several physical issues you may experience during pregnancy. Changes occur during pregnancy that can affect your posture, strength, and joint health. During pregnancy, your body releases a hormone called “relaxin” that causes the ligaments around your joints to relax. This allows your pelvic joints to accommodate for the birthing process, but it can also make your joints more prone to injury. In addition, the increased weight carried in the front of your body creates a forward pull on your low back and pelvis. This forward pull creates an increased “sway” in your lower back, which often leads to back pain, sacroiliac (pelvic) pain, and sciatica. In addition, your feet may become wider and flatter, which may predispose you to foot and ankle issues. You may also experience headaches due to changes in your head and neck posture. Others may experience painful intercourse.
One of the most notable changes in your body during pregnancy is the strain on the pelvic floor. The pelvic floor is a sling-like group of muscles that supports the bladder, rectum, and your precious baby. The pelvic floor, when under strain, can become weak. This results in incontinence, or loss of urine. Although some women believe leaking urine is normal, it is never normal to leak urine. Incontinence may be prevented through pelvic floor exercise, which is the number one way to treat and prevent incontinence before, during, and after pregnancy. A physical therapist specializing in women’s health can instruct you in the proper exercises and techniques to keep the pelvic floor strong.
The American College of Obstetrics and Gynecologists recommends 30 minutes of exercise most days of the week during a healthy pregnancy. Exercise benefits every system of your body and helps reduce the incidence of back pain, constipation, swelling, and bloating. Exercise also improves your mood, sleep quality, posture, muscle tone, and endurance. It absolutely improves blood sugar levels and reduces the risk of gestational diabetes. In addition, exercise helps facilitate a healthy weight for your baby. It can also aid in recovery once your baby is born. Specific exercise programs are variable from patient to patient, depending on your previous activity level and your doctor’s approval.
A women’s health physical therapist can address all of your questions and concerns during pregnancy, including back and neck pain, headaches, joint pain, pelvic pain, sciatica, plantar fasciitis and pain with intercourse. Most insurances cover physical therapy services for all of these issues. Your pregnancy is a very special time in your life. Enjoy it and feel great! Again, congratulations!
Physical therapy for women’s health issues is available at Accelerated Rehabilitation. Physical therapist Jovie Murtha is relentless in her mission to help women conquer pain and discomfort so they can be more active. More information contact jovie.murtha@acceleratedrehab.com, or please call 309-683-6900.