The 9 months of pregnancy put women’s body through so many changes, whether it is physical or hormonal, which often lead to some kind of pain or discomfort that can be prevented or treated. As if it wasn’t enough, they also need to prepare themselves for delivery and rehabilitation after birth.
So how women should look after their body during pregnancy and think ahead about postnatal recovery?
Here’s a few tips to help out:
Stay active
Low impact activities and exercises will give you the opportunity to get rid of stress, but it will also have a great effect on your mental wellbeing. It will also help the circulation in your legs and feet, which tend to get swollen easily during pregnancy. So go outside and have a walk, go to the swimming pool or book a pregnancy yoga class.
Know when to relax
It is good thing to be active a little bit everyday but you also need to balance with a good rest sometimes. Take a seat when you can, put your feet up and avoid lifting heavy things.
Look after your posture
Your gravity centre changing, the weight of the baby will have a big impact on your back and therefore on your posture, leading to back pain, lower back pain and sciatica. Do not hesitate to seek help from a pregnancy specialised physiotherapist or osteopath, who will be able to release the pain effectively.
Do pelvic floor exercises
Pelvic floor exercises will help you prevent from the weakening of your pelvic floor muscles, which happens during pregnancy and childbirth. Learning how to control and relax them will also help you prepare for a smoother and less painful delivery. Besides, being aware of your pelvic floor muscles and doing these types of exercises will prevent you from getting any issues such as episiotomy or vaginal tear during delivery, postnatal incontinence, prolapse or abdominal separation (diastasis recti).
Get assessed by a pregnancy specialist
A full prenatal check-up by a women’s health specialist will determine if you suffer from any underlying problems, in order to treat them as well as prevent postnatal conditions from happening. For this, the therapist will not only treat your current pain or issues, but will also give you many advices on your posture, pelvic floor exercises, breathing techniques… This will prepare you for a healthier and happier pregnancy, a less painful delivery and the easiest recovery possible.
For more information about prenatal assessment and pregnancy preparation: Click here
For more information about postnatal MOT & rehabilitation: Click here
If you have any questions or would like to book an appointment with a specialist at the practice or at your home in London: 0207 125 0262
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