Pregnancy Fitness Archives - PregnancyBeyond

Reduce Pelvic And Back Pain During Pregnancy

PregnancyBeyond.com — Fri, 01 May 2020 07:37:35 +0000

Reading Time: 4 minutes

Reduce Pelvic And Back Pain During Pregnancy:

Best Way To Reduce Your Pelvic And Back Pain During Pregnancy!

Back and pelvic pain is very common amongst pregnant and post-natal women, it is estimated that 30% of pregnant women will experience it.

Why do so many women get back and pelvic pain?

Due to the increase in pregnancy hormones (predominantly relaxing), the ligaments around your pubic symphysis (joint at the front of your pelvis) and sacroiliac joints (SIJ- 2 joints at the back of your pelvis) start to relax to allow the widening of the pelvis for birth.

Remember, this is a good thing (although it may not feel that way at the time!).

Your body is starting to prepare your pelvis for labour and childbirth.

However this hormonal laxity, in combination with an increase in weight during pregnancy and altered posture can result in an increased load through already weakened joints.

This can cause inflammation around the pubic and SIJ joints, which causes pain.

Does this mean I have pelvic instability?

Previously people would refer to this as “pelvic instability”. This term is no longer used as it is incorrect and only inducing fear amongst pregnant women that their pelvis is going to fall off!

Your pelvis is inherently very stable. You wouldn’t be able to walk or move at all if you were truly unstable.

The more correct picture is that your muscles are just not doing a great job at supporting your pelvis and therefore your already inflamed joints get even grumpier.

So the sooner you start gentle strengthening exercises and treatment, the better your chances of reducing pain and improving your function.

Now whilst we can’t change the laxity that is occurring within the pelvic ligaments, we can compensate for this by strengthening the supporting pelvic muscles.

There is fantastic evidence to support the use of exercise to heal pelvic and back pain during pregnancy. As well as strengthening the pelvic muscles, we should also try to avoid putting any extra and unnecessary load on the pelvis.

So should I just put up with it? Or can I actually do something about it?

You can definitely do something to help this!

So many pregnant women think that they have to put up with this because it’s to be expected during pregnancy… no!

Whilst it may be common, that doesn’t mean it can’t be treated.

Besides, if you had a choice, I don’t know a woman that wouldn’t want to rid herself of pain.

To improve pelvic pain you should…

Focus on strengthening the muscles that support your pelvis, including…

Pelvic Floor
Deep abdominals (transversus abdominus)
Multifidus (deep back muscles)
Adductors (groin muscles)
Gluteals (butt muscles)

READ: STILL LOOK PREGNANT? DIASTASIS RECTI

Things to avoid…

Standing on one leg ie. when getting dressed. Placing asymmetrical pressure on the pelvis can aggravate and inflame the pelvic joints due to the uneven loading.
Swaying your hip to the side when standing.
Moving the knees apart can place more pressure on the pelvic joints as they stretch. Instead try to imagine you are always wearing a “mini skirt” and keep your knees together, particularly when getting out of bed or out of the car.
Crossing your legs when sitting, as this can cause uneven rotation on the pelvis which will make it even grumpier.
Heavy lifting. The pelvis is already suffering under the pressure of a baby in a big uterus… it doesn’t need anything extra putting strain on it’s already inflamed joints. Ask for help from family and friends to lift heavy items if necessary.
Exercises that place too much pressure on the pelvis such as star jumps, running, single leg exercises, deep squats or skipping.

For pain relief you should try…

Exercise. Strengthening your pelvic muscles, as mentioned above, specifically your gluteals, pelvic floor and deep abdominals.
Water exercise. Gentle walking or light exercise in the water will help to offload the weight on the pelvis (and make you feel a little less pregnant!). Try to avoid kicking your legs as this can aggravate your pelvic pain. However using a buoy between your ankles and only swimming with your arms is nice. It is safe for pregnant women to exercise gently in water up to 32 degrees celsius. Make sure to always have a drink bottle nearby to stay hydrated. Your best bet is to find a local pregnancy water class run by a physiotherapist.
Postural and ergonomic changes
Sleeping with a pillow in between your legs at night time will help to reduce your pain. This will help to make sure that your pelvis doesn’t rotate inwards too much. By placing a pillow in between the knees you keep the hips at the right height and reduce strain on the pelvis and gluteal muscles.
Practice good posture. Be aware of how swayed your lower back may be and try to gently tuck your pelvis under. As the weight of your tummy increases, women will find themselves with a large curve in their lower back to compensate for the change in posture. Or they may find themselves leaning back slightly to compensate. This can place unnecessary pressure on the pelvis.
Stop crossing your legs.
Keep your knees together when getting in/out of bed or the car.
Sit down to get dressed, to avoid standing on one leg.
Sit with a rolled up towel behind your back to improve your lower back support

You could also try buying…

An ice or heat-pack. In my clinical experience, ice over the pubic bone and heat over the gluteals tends to work best for relieving pelvic and back pain. Ice for 10-15 minutes, every 2-3 hours… make sure to wrap the icepack in a small towel and don’t place directly onto skin. Use the heat-pack for 10-15 minutes, as often as you like but make sure it is comfortable on your skin and not too hot.
Compression shorts or a pelvic belt to provide extra pelvic support. This can help to manually support the pelvis if the muscles are too weak to do so. However don’t be fooled… it won’t solve all your problems.. you still need to exercise those muscles! You can get these products from your local physiotherapist, doctor or chemist. Best to be fitted by a health care professional to ensure the sizing is correct.

If you have tried all of this and still struggle with pain, then book in with your local women’s health physiotherapist for treatment.

You don’t need to endure this, you are worthy of a pain-free and enjoyable pregnancy!

xo Physio Laura

Author: My name is Laura Callea, aka Physio Laura. I am a women’s health physiotherapist who is passionate about working with pregnant and postpartum women to help them stay strong and healthy throughout the motherhood journey.

Facebook: facebook.com/physiolaura Instagram: @physiolaura Website: www.physiolaura.com

Join us over at the PB Moms Exclusive Circle, where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.

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Sweet Pregnancy Sleep – Effective tips for good sleep

PregnancyBeyond.com — Thu, 24 Oct 2019 18:57:14 +0000

Reading Time: 2 minutes

Sweet Pregnancy Sleep By Dola Kaytee (Mom Coach).

Pregnant and can’t sleep? Here is an excerpt from my eBook – SWEET PREGNANCY SLEEP: Effective Tips For A Blissful Sleep When You’re Expecting A Baby.

Hello Mama,

Congratulations on your pregnancy! It is a wonderful and joyous time. As you would expect, most women would feel tired during pregnancy and would require more sleep than before. Trust me, there is nothing better than a good nights’ rest particularly now that you have a cute little one on the way.

Do you know that one of the best gifts an expectant mother can give to her baby is nine months of a healthy pregnancy? Mama, not sleeping well can lead to a number of problems. And, it is for this reason I encourage mothers to keep a good sleep habit which is particularly essential when pregnant.

I have good news for you! in this ebook, I have compiled a few lifestyle tweaks that can improve your sleep during pregnancy. These tips have helped me in both of my pregnancies, and it has been recommended to several other expecting mothers and they swear by it!

You are not getting enough sleep.

Mama, not getting enough sleep can affect every aspect of your life. Expectant mothers who have poor nighttime sleep are more likely to experience:

a depressed mood,
attention and memory problems,
excessive daytime sleepiness,
nighttime falls,
a low birth weight baby
and may experience prolonged labor;

some may choose to resort to over-the-counter or prescription sleep pills, all of which may adversely affect the healthy development of the baby.

In this ebook, I will show you why a night of good sleep is important during pregnancy, what tweaks you need to make and HOW you can achieve a good night’s rest.

My aim in this ebook is for you to achieve the sound sleep you and baby so both desperately need. The benefits of having adequate sleep at night cannot be emphasized enough! A good night’s sleep during pregnancy will help you look your best come morning and will help the baby grow.

Wondering what’s included in the ebook? In this ebook, you will learn:

Bulletproof ways to fix your sleep problems. So, you can finally achieve the sweet pregnancy sleep that you and your baby both so desperately need.
Proven tips on how to sleep better at night naturally.
Effective sleep solutions dedicated to improving your health and quality of your pregnancy sleep
Healthy bedtime routines and effective sleep strategies that will help you sleep better and dramatically improve the quality of life.

Read to sleep soundly through the night? Get your copy here

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5 Safe Pregnancy Exercises And Its Amazing Benefits

PregnancyBeyond.com — Thu, 01 Mar 2018 00:44:09 +0000

Reading Time: 4 minutes

Safe Pregnancy Exercises:

5 Safe Pregnancy Exercises And Its Amazing Benefits, By Andrea Short.

Staying active and fit during pregnancy is important. In this Article, Andrea Short, a Maternity Nutrition and Wellness Specialist provides tips on some great and safe pregnancy workouts and it’s tremendous benefits for you and your developing baby.

It was once believed that exercise during pregnancy caused the incidence of infertility, ectopic pregnancy, congenital abnormalities, spontaneous abortion, premature birth, reduced intrauterine growth, or late placenta complications. Recent studies have shown this to be untrue. In fact, pregnancy outcomes are more favorable in women who exercise. You and your baby experience an array of benefits from physical activity.

The following are just a few of the benefits of exercising while pregnant:

Maintenance of muscles and bones. This will make it easier to carry the additional weight.
Improved Circulation. This is important because your blood volume increases by 50-60% during pregnancy, and your heart has to work extra hard to pump all that blood.
Assists in maintaining a healthy pregnancy weight gain and fat deposition.
More energy. This is important because pregnancy is exhausting. It may seem counterintuitive to exercise if you’re tired, but you will find your energy level actually increases.
Decreased symptoms such as back pain, swelling, constipation, insomnia, nausea, and varicose veins.
Reduced risk of pre-eclampsia and gestational hypertension.
Increases likelihood of a quicker postpartum recovery, and shorter, less complicated labor.
It’s easier to resume your pre-pregnancy fitness levels.
Lower incidence of postpartum depression.
Stimulates healthy placenta growth.
Prepares your body for the exertion of giving birth.

While it’s always best to consult your doctor or midwife before you continue or start an exercise program, most women (without pregnancy complications) can continue their workout routine. The American Congress of Obstetricians and Gynaecologists recommends 30 minutes or more of moderate exercise on most days of the week as long as you are feeling good and your pregnancy is progressing normally.

5 Safe Pregnancy Exercises

Walking

Walking and brisk walking are great exercises during any stage of pregnancy. It’s easier on the joints as it’s low impact. This is ideal for a lot of women because it does not require any special equipment except comfortable shoes, and it can be done indoors on a treadmill, or outdoors on a track or around your neighborhood. If you want to increase your intensity, simply walk at a faster pace, or find some hills to add an extra obstacle.

Swimming

Swimming is great throughout all stages of pregnancy, but a lot of women find it comforting especially during the third trimester. Because of water’s buoyancy, there is little to no stress on your joints, so it provides an adequate workout without adding too much extra stress on your body. Studies have found that water gymnastics significantly reduces the intensity of back/low back pain, most notably in the second half of the pregnancy.

Stationary Cycling

Stationary cycling provides a good cardio workout without the danger of falling off of a bicycle since pregnancy can cause your balance to be off because of changes in your center of gravity. Exercising on a stationary bicycle is a safer option while still working your heart and muscles.

Yoga

Yoga is an excellent way to keep your body in balance, work on stretching and flexibility, and focus on your breathing. This is a multifaceted approach that can help maintain better posture during pregnancy, as your body is making adjustments and compensating for the added weight. Working on breathing techniques will help work through the shortness of breath and contractions during labor. There are certain poses you want to avoid such as laying on your belly or back after the first trimester and poses that require you to be inverted. Twisting too much can put pressure on your abdomen. Also, avoid hot yoga as that can cause your body temperature to increase too much which can be dangerous for you and your baby.

Lifting

Weight lifting is a great way to maintain strength during pregnancy, but the workout should focus on maintaining fitness, not striving for big gains or increasing the amount of weight you lift. It’s best to increase repetitions and decrease weight as the workouts get harder or you feel more uncomfortable.

In conclusion, maternal fitness throughout pregnancy, with the proper guidelines, is essential to health. Also for the wellness of both the mother and baby. It provides an array of benefits that can decrease uncomfortable pregnancy symptoms. Make pregnancy a better experience, and provides positive outcomes for you and your baby.

ALSO SEE: BENEFITS OF DELAYED BLOOD CLAMPING

About the Author:

Andrea Short is a Maternity Nutrition & Wellness Specialist and Pre & Postnatal Fitness Specialist. She works with women during all stages of pregnancy and beyond to help them have a healthy pregnancy and baby. Working with postpartum women to strengthen, heal, and build confidence is a huge component of her work. She focuses not only on nutrition and fitness but the overall health and wellbeing of each individual. She is the go-to support system for moms like you. For nutrition, fitness, and feeling your best so you can be the best mom for your little ones! Join her private Facebook group here; Like her Facebook page here; Follow her on Instagram here; Contact her here: www.andreashortwellness.com

Join us over at the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare us for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.

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The post 5 Safe Pregnancy Exercises And Its Amazing Benefits appeared first on PregnancyBeyond.

Best Ways to Avoid Gestational Diabetes Mellitus

PregnancyBeyond.com — Wed, 14 Feb 2018 00:51:06 +0000

Reading Time: 3 minutes

Ways to Avoid Gestational Diabetes Mellitus:

Best Ways to Avoid Gestational Diabetes Mellitus, By Andre Short.

Gestational diabetes mellitus (GDM) is a condition where women experience high blood sugar levels during pregnancy, although they did not have this condition pre-pregnancy. According to a 2014 analysis by the Centers for Disease Control and Prevention, the prevalence of gestational diabetes is as high as 9.2%.

Those at risk for developing GDM are women who:

Had a previous pregnancy with GDM
Are overweight or obese
Have a family history of diabetes
Are over 25 years old
Gave birth to a baby weighing over 9 pounds
Are African American, Hispanic, American Indian, Alaska Native, Native Hawaiian, or Pacific Islander

Managing GDM will help ensure you have a healthy pregnancy and a healthy baby, but avoiding it altogether is ideal, as 50% of women with GDM go on to develop type 2 diabetes.

One of the best ways to avoid GDM is to be aware of it and make modifications to your lifestyle before you become pregnant. If you are overweight prior to pregnancy, weight loss is something that may help prevent GDM. However, trying to lose weight if you are already pregnant is not ideal, unless you are under the supervision of a maternity nutritionist. High rates of weight gain during pregnancy, especially in the first trimester, may increase your risk of GDM. In a study conducted with 1,145 women, researchers found that rapid gestational weight gain in early pregnancy may result in an early increase in insulin resistance that leads to the “exhaustion” of the B cell. This can lead to a decreased level of secreted insulin, which therefore progresses to GDM.

Making simple changes to your diet pre-pregnancy or during pregnancy can have huge effects in decreasing your risk for GDM. Low fiber and high glycemic index foods can increase the risk of developing GDM, while eating a diet rich in protein may help reduce the risk of GDM.

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Regular physical activity pre-pregnancy will also help decrease your risk for GDM during pregnancy. One study showed that women who participated in any recreational physical activity during the first 20 weeks of pregnancy experience a 48% reduction in risk of developing GDM compared to inactive women. Moderately intense activity such as brisk walking, jogging, or swimming can help keep your blood sugar under control. You want to aim for at least 30 minutes of physical activity five days per week. It’s important to talk to your doctor or midwife about continuing exercise, but most women without pregnancy complications can continue their normal workout routine. Regular physical activity helps maintain a healthy pregnancy weight gain, which in turn decreases your risk of GDM.

GDM is undoubtedly dangerous to the mother, but it also carries consequences for the baby. Babies in utero store excess sugar as fat, so they can grow larger than normal which can complicate your pregnancy. They may suffer an injury during labor due to their size, or a c-section may be the only option if the baby is too large. The baby may also have a low blood sugar or low mineral levels when they’re born, temporary breathing problems, jaundice or pre-term birth. More serious complications include the increased risk for death and morbidity among infants. Not only does GDM affect the baby in utero, but later in life your child has a greater chance of diabetes and obesity.

In conclusion, avoiding GDM altogether is best for you and your baby. But there are steps to take if GDM does present. Regular physical activity and making modifications in your diet are the two best methods for controlling GDM.

About the Author:

Join us over the PB Moms Exclusive Circle. Where we invite healthcare experts to prepare you for life after childbirth and motherhood. Go to: pregnancybeyond.com/exclusive-circle.

Follow PregnancyBeyond on Instagram, Facebook, and Twitter.

The post Best Ways to Avoid Gestational Diabetes Mellitus appeared first on PregnancyBeyond.

10 Pregnancy Power Foods For Good Health

PregnancyBeyond.com — Wed, 10 May 2017 19:48:36 +0000

Reading Time: 3 minutes

Pregnancy Power Foods

10 Pregnancy Power Foods for good health during pregnancy.

Photo : Pixabay.com

During pregnancy, you are literally building a new life, and to support your body in achieving this, you will need a healthy choice of food that has all the nutrients you and your growing baby need.

We’ve compiled a list of 10 nutrient-rich power foods that you should begin to incorporate into your diet for optimum nutrition for you and your baby:

1. Yogurt

Yogurt, is made from dairy and has all of the nutritional benefits of milk and then some. Like milk, yogurt is high in calcium which will aid in the growth of new bones. Yogurt also contain probiotics which assist in keeping your digestion regular. If you’re trying to avoid gaining too much weight during pregnancy, you might want to purchase plain yogurt and sweeten to your taste with fruit or honey.

2. Dark Leafy Greens

Spinach, Kale, Swiss chard, and other leafy greens are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They are also a good source of calcium and fibre. Leafy vegetables will also aid your body in absorbing iron when it’s eaten with iron-rich foods, such as whole wheat pasta or brown rice.

3.Eggs

AN excellent protein source, and contains all the essential amino acids your body needs. They are also rich in Iron, selenium, zinc, Vitamins like A, D and some B complex which are required during pregnancy.

4.Fatty Fish

Fish is unique because it is high in EPA and DHA omega-3 fatty acids. Skip uncooked fish and shellfish. Safe choices include Shrimp, Pollock, Tilapia, Cod, Catfish and Canned light tuna, Salmons, Sardines and Mackerel.

5.Lamb

Lamb is a rich source of B12 Vitamin that keeps the nervous system healthy, aids the formation of red blood cells and prevents anemia. Lamb is also very rich in iron that keeps up your hemoglobin level. The high amount of zinc contained in lamb helps developing the immune system of your fetus, ensures the overall growth along with cell division.

Photo: Pixababy.com

6. Berries

Blueberries, raspberries, and blackberries are packed with Vitamin C, Potassium, folate, and fiber. They are also a good source antioxidants. You may want to make sure to wash them thoroughly before eating them.

7. Sweet Potatoes

Sweet Potatoes are high Vitamins A and E. they are also a good source of potassium which plays a significant role in keeping up fluid and electrolyte balance in the body.

8. Avocados

Known to help fight morning sickness, avocados are a great, smell-free way to add good fats and tons of vitamins like vitamin E, vitamin K, vitamin C, vitamin B6 and B5, potassium, carotenoids, magnesium, folate, lutein, and dietary fiber into your pregnancy diet.

9.Legumes

Legumes are nutritional powerhouses. This group of food includes lentils, peas, beans, chickpeas, and peanuts .They’re an excellent source of folate, potassium, iron, and magnesium, essential fatty acids and protein. All women need 10 extra grams of protein a day during pregnancy which makes legumes essential in your pregnancy diet. Fat contained in legumes are critical for your baby’s brain development.

10. Oatmeal :

Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels.

Also Read: Anesthesia During Pregnancy – Is it Safe?

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Benefits of Exercise During Pregnancy

PregnancyBeyond.com — Fri, 28 Apr 2017 02:51:00 +0000

Reading Time: 2 minutes

Benefits of Exercise During Pregnancy

Benefits of Exercise During Pregnancy, By Pregnancy Fitness.

There are lots of good reasons to keep active when you’re pregnant.

Generally, exercise improves your muscle tone, strength, and endurance, which may make it easier for you to adapt to the changes that pregnancy brings.

Regular exercise will:

Help you to carry the weight you gain in pregnancy.
Prepare you for the physical challenge of labor and birth.
Improve your mood, and give you energy.
Help you to sleep better.
Make getting back into shape after your baby is born easier.
Give you the chance to meet other mums-to-be, if you opt for a class.

6 Best Activities For Moms-To-Be

Brisk Walking: In general, strengthens heart/lungs, increases stamina. If your pre-pregnancy exercise levels were very low, a quick stroll around the neighborhood is a great way to start.

Water Exercise: Generally, strengthens heart/lungs. Also, reduces strain on joints. Swimming is an ideal exercise during pregnancy as it poses little risk of injury and no risk of falling on your abdomen and injuring your baby.

Prenatal Pilates: Good for posture, upper and lower body strength and stability, and helps reduce back pain

Dancing: Increases muscle tone and will keep you flexible

Prenatal Yoga: Increases strength, stamina, and relaxation. You can also use techniques learned in a yoga class to help you stay calm and in control during the labor process.

Cycling: Strengthens the heart and tones your body.

If you have any of the following symptoms, stop exercising and call your doctor right away:

Contractions
Chest pain
Dizziness
Calf pain or swelling
Less movement by the baby
Headache
Muscle weakness
Fluid leaking from the vagina
Vaginal bleeding
Notice an irregular or rapid heartbeat

SAFETY TIP: Before doing any pregnancy exercise, be sure to get clearance from your health care provider.

Photo Credit: Hellen Merrick

Find more articles by Pregnancy Fitness here

Also Read: Pregnancy Nutrition: The Importance of Protein

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