The female body goes through many changes during pregnancy. The physical changes include but are not limited to pelvic floor weakening, abdominal muscle stretching and postural changes due to a change in weight distribution around the body. There is also an increase in musculoskeletal complaints such as lower and upper back and pelvic pain during pregnancy.
However, the great news is movement and clinical exercise can help prevent, manage or treat all of these changes!
Targeted exercise, through all stages of pregnancy, has many benefits and we are here to help tailor and design a program specific to you to ensure your body manages these changes with ease and modifications are made at the correct times. We will also help guide you back to your desired activity level once your baby arrives.
Exercise in Pregnancy
Regular exercise has been shown to have many benefits during pregnancy and assist in recovery post birth.
Usually, unless you have been advised against by your medical team, if you have been completing regular exercise pre-pregnancy, then you should be able to continue with this during pregnancy. However, there are certainly some considerations and modifications to be made at different stages of your pregnancy as your body changes. Let us take the unknown out of it for you and assist you in staying active and continue doing the exercise you enjoy and get benefits out of during your pregnancy. Our Physiotherapists and Exercise Physiologists have completed further training in Exercise during Pregnancy and are well equipped to create suitable exercise programs specific to you, your symptoms and your stage of pregnancy.
One of the most popular forms of exercise we use for women throughout pregnancy and into the postpartum period is Pilates. Pilates is a form of moderate exercise that can be started during pregnancy without previous experience. One of the most common questions we get asked by women is “Is Pilates safe?” The answer is simply, yes. One of the reasons why Pilates is so effective is due to the significant focus on activation of the Transverse Abdominus (TA) and Pelvic Floor muscles throughout all of the exercises. A strong TA and pelvic floor are the key muscles responsible for supporting the pelvis and spine, and are often left weakened after pregnancy and birth.
Strengthening the TA and pelvic floor is highly recommended prior to falling pregnant and throughout gestation, to prevent lower back and pelvic girdle pain, incontinence and prolapse. Focusing on TA and pelvic floor training will also encourage a quicker recovery following birth (both vaginal and c-section) and enable you to get back into the activities you enjoy sooner.
Changes in postural loads are another inescapable part of pregnancy, its no accident that between 60-75% of women experience lower back or pelvic girdle pain during pregnancy. These altered body positions can result in ongoing back pain well beyond the post-natal period if not corrected. All of these changes can occur due to the growing baby, breast size, and increased physiological demands on the body. Again, exercise has been shown to help reduce the likelihood of developing these symptoms, and is regularly prescribed as a management strategy for these discomforts.
How can Body Smart Health+ help?
At Body Smart Health, we focus on strengthening the TA, pelvic floor and the postural muscles placed under increased stress and strain during pregnancy, helping you to prepare your body for the post partum period.
Our Women’s Health Exercise Physiologists and Physiotherapists are equipped with specialised knowledge to ensure you can exercise safely throughout your pregnancy, and help prevent some of the wear and tear, pain and instability to make your pregnancy progress as smoothly as possible.
Post Pregnancy
Do you want to return to exercise (walking, running, gym, competitive or social sport) after having your baby but you don’t know where to start? Let our team of experienced physiotherapists and exercise physiologists help guide you to where you want to be. A post-pregnancy return to exercise consultation will consider all aspects of your recovery from time since delivery, to type of delivery, current symptoms and current and previous activity levels. We will complete the most up to date return to activity assessments and develop a program specific to your needs and goals.
Too many women do not return to their desired level of exercise or activity after having a baby, so please let us help you on your recovery journey.
How can we help you?
The team at Body Smart Health are ready to help you today. Call us on 1300 630 204 or complete the form below, and one of our friendly staff will be in touch shortly.