TIPS FOR A POSITIVE PREGNANCY

There are few moments in life quite as monumental as when you see those two little lines on a pregnancy test confirming that yes, you have a baby on the way. Excitement, nerves and worries about whether your current house is big enough all come together at once as you start to look forward to your new arrival. But between that moment the other, even more significant one nine months later, there is of course the pregnancy. This is an exciting, magical time, but it’s not without its challenges. The massive changes, both physical and hormonal, that pregnancy brings about can make the experience difficult at times. Having worked with numerous patients at all stages of their pregnancies over the years, we would like to share a few simple tips for a positive pregnancy.

Fitness during pregnancy

Firstly, and most importantly, stay active! Many women feel as though they should cocoon themselves away during pregnancy and do everything they can to protect 'bump'. For the vast majority of women who are already physically active, their level of activity won’t need to change much at all during pregnancy.

Benefits of exercising during pregnancy

Studies have shown that moderate exercise poses no risk of miscarriage or harm to the baby. The benefits, however, are numerous. Alongside the usual boost to your mental health that exercise offers (useful when your hormones might be a bit more up and down than usual), regular physical activity during pregnancy can make for an easier delivery and reduce high blood pressure and swelling joints. It will also lower your risk of hypertension or gestational diabetes (a kind experienced only in pregnancy) and help you return to your pre-baby weight quicker.

What kind of exercises should you be doing?

The advice that medical professionals give is to work on aerobic fitness and strength conditioning. Swimming and aquanatal classes are excellent for both, as the weight of your bump will be supported by the water.

Yoga and Pilates are also great for low impact strengthening. Pilates, in particular, is known for building those core muscles that are so important during birth. You may well be able to find a class specifically aimed at pregnant women. Walking is also great, and comes with the added benefit that you are getting out into nature, a proven stress reliever.

Our colleagues at Yoga Mama run several Pregnancy Yoga and Pilates classes at our studio. To find a class that suits you, consult our class timetable. One to one sessions are also available on request.

Are there any exercises to avoid?

Try and avoid high impact sports such as racquet or contact ball sports. You should also avoid doing any exercise that involves lying on your back after 16 weeks. Whatever you choose to do, aim for around 150 minutes of moderate exercise per week, or 75 minutes of more vigorous activity. By moderate, we mean you breathe heavily, but can still hold a conversation. Conversely, by vigorous, we mean you become shorter of breath, but can still say a sentence. Remember to stay hydrated throughout, and to stop if you experience any dizziness or abnormal pain.

Finally, if exercise isn’t part of your regular routine, now is a great time to start. There’s nothing better you can do to look after both yourself and your bump during this special time. Start out with just a few minutes a day and build up as you are ready. If you are unsure which exercises are right for you, we’d be happy to work with you to tailor a programme to suit your fitness level and physical requirements.

Looking after known ‘problem areas’

It goes without saying that your body experiences dramatic changes during pregnancy, and some areas feel the strain more than others. Doing what you can to prepare for this, and minimise discomfort can make a huge difference to your experience of pregnancy. The most common ‘problem area’ is, of course, the lower back. As your baby grows, your centre of gravity changes and your lower back in particular has to take the strain. At the same time, your ligaments loosen due to the extra relaxin hormone that your body produces during pregnancy. This means that the muscles around your pelvis won’t be quite as supportive as they usually are.

Back pain during pregnancy

Pain in your lower back can last beyond pregnancy too, with postpartum pain being a common complaint among new mothers. This is not helped by having to pick up and put down a wriggling little weight at all times of the day and night.

It’s worth bearing in mind that there are actually two main causes of back pain during pregnancy. The first is lumbar pain, which is more like the normal lower back pain experienced due to postural issues. The second is pelvic pain, which is caused by the loosening ligaments around the pelvic area. Pelvic pain is often more painful, and can extend into the buttocks and upper legs. It can be brought on by simple activities such as climbing stairs, getting in and out of the bath, or even rolling in bed.

Despite back pain being such a common complaint, it shouldn’t be seen as just part of the process. It is worth noting that there are a number of ways you can help prevent it. Simple, practical actions like sleeping on your side, taking care to lift correctly and maintaining good posture can all make a big difference. Another helpful tip is to invest in equipment such as a maternity support belt. Beyond this, exercises to stretch and strengthen your back and the core supporting muscles can really help minimise pain during and after pregnancy.

Finally, the back isn’t the only place to experience discomfort during pregnancy. The wrists become vulnerable to carpal tunnel syndrome, caused by the extra fluid passing through the joint. Whereas, ankle and knee joints can also suffer from the increased pressure put on them.

Pregnancy Massage

Pregnancy is one time you can (and should) treat yourself to a little extra self-care. One such way is in the form of a nice relaxing massage. Don’t even think of this as treating yourself, but as an essential way of looking after both you and your baby. During pregnancy you may be unable to take certain medicines or herbal remedies to help you relax or relieve pain. With this in mind, massage offers you a great replacement.

Massage has multiple benefits to pregnancy. As well as helping relieve pain, it has been shown to improve mood, reduce anxiety and improve sleep. The strain of pregnancy isn’t only on your body. It is very common for worries about money, space or other issues to feel heightened during pregnancy. Therefore, dedicating a bit of time to yourself, combined with the healing power of touch, can make the world of difference.

At The Putney Clinic, we offer Pregnancy Massage therapy sessions. Our experienced therapist Dominika Laczkowska can work with you at any stage of your pregnancy to help relieve pain, rebalance your body and calm your mood. To book an appointment, you can book online or by calling us on 020 8789 3881.

By looking after your body in the ways outlined above, you can help your pregnancy to be the positive, magical experience it should be.