Pregnancy brings with it many changes, including physical, physiological and hormonal. As your baby and body grow, there are shifts to your centre of gravity and weight, and even your joints become more flexible. All of these changes can bring new aches and pains, along with many questions about how to protect your changing body and baby.
Guidelines in this area are usually separated into two categories: what is safe for the baby and what is safe for the mother. Some general recommendations include avoiding activities that may increase your risk of falling, such as skiing or mountain biking. It is also important to avoid overheating, particularly in the first trimester. This means avoiding hot yoga, spas, saunas and hot baths, and not exercising in very hot or humid conditions. Exercise itself is encouraged in most pregnancies; the key is to stay well hydrated and avoid getting overheated.
Activities that are safe for the mother focus on protecting your body from injury during each stage of pregnancy. For example, it is recommended to avoid heavy lifting, and to learn to activate and strengthen your pelvic floor. As your pregnancy progresses, the hormone relaxin acts on your joints and ligaments to help them become more flexible. This means your joints are a little less stable than usual, which may slightly affect joint stability during exercise.
How can physiotherapy help?
Physiotherapy can help you at every stage of your pregnancy, with advice for pain management in labour and post-natal pelvic floor health. Finding the right physiotherapist with specialised training can make a real difference to your long term pelvic floor health, helping to prevent incontinence. Your physiotherapist can also help you treat back and pelvic pain that commonly arise during pregnancy. This can help prepare you for birth and help prevent ongoing back pain following the birth as your body readjusts.
This article is not intended to replace medical advice. Speak to your physiotherapist and medical practitioner for more information on how to stay fit, safe and healthy during your pregnancy.