Exercise in Pregnancy

Pregnancy can surely have its effect on a woman’s body. It is estimated that 80% to 90% of women suffer from back pain or pelvic pain at some point throughout their pregnancies. This pain at the time of pregnancy can be very painful to cope up with and may disrupt the women to even do their daily activities.

During pregnancy a woman’s uterus becomes heavier as the baby grows, there is a shift in the center of gravity of the body and there are primary changes in a woman’s posture putting strain on the back. Aside from these causes, hormonal alterations that occur during pregnancy and stress also play a role in back pain.

It is common to think that taking rest would help to get relief from pain. But, it is worth noting that exercise is an essential activity to combat Pregnancy Back Pain. It assists to improve muscle tone, strength and endurance and adapt to the changes that pregnancy brings. Exercise during pregnancy helps to deal with these changes, and maintain physical fitness, health and wellness. Exercise is safe for pregnant women. If any exercise causes pain, stop it immediately and take advice of your health adviser or physiotherapist.

Benefits of Exercise during Pregnancy:

  • It assists to decrease backache, constipation, bloating and swelling, stress, leg cramps, high blood pressure
  • Exercise is recommended to prevent gestational diabetes
  • It also helps to enhance mood, posture and sleep
  • It aids to boost energy levels
  • It also helps to manage blood flow , insomnia and weight gain
  • Exercise keeps women fit during pregnancy and may improve the ability to cope with labor

Avoid these types of Activities:

  • Keep away from picking up heavy weight.
  • Don’t force all the body weight on one leg while standing.
  • Keep away from activities such as slanting, turning, jumping, skipping
  • Hold your back straight when you are sitting
  • Don’t bend your back if you are lifting something up, bend your knees
  • Don’t exercise to the point of tiredness
  • Don’t wear high heels as your body weight won’t be consistently distributed
  • Take enough rest
  • Avoid jarring movement

The Ideal types of Exercise during Pregnancy Back Pain:

Exercise during Pregnancy Back Pain helps to get relief from the pain. It also helps to improve the pumping of the heart, thereby keeping the blood flow normal. Exercise should make you feel good, increase your fitness & flexibility and be fun. Pregnancy Exercise helps to train the body for pregnancy, labor and post-delivery.

Wyndham Physio has trained Physiotherapists who provide consultation and sessions if you are suffering from Pregnancy Back Pain. They also have group exercise classes for pregnant women, so that you can get expert advice and regular exercise throughout your pregnancy. It will also give an opportunity to meet other expectant moms and share your experiences. So, if you are looking out to join Pregnancy back pain exercise classes in Tarneit, Hoppers Crossing, Williams Landing, Truganina or anywhere in Melbourne, please get in touch with Wyndham Physio.