During pregnancy, a woman’s body undergoes enormous musculoskeletal, physiological and emotional changes. As such, educating pregnant women and new mothers on the role of exercise during this key life transition period is essential, as it can have a significant impact on their physical and mental well-being. said Dr Sagar Pathare, Head of Rehabilitation, Mumbai, Nightingales Home Health Services. .
He added that during this time, women can also experience back pain. “Physiological and musculoskeletal changes affecting the back are often interrelated. Pregnancy-related back pain usually occurs due to postural changes in pregnancy, increased ligament laxity and decreased abdominal muscle function, ”he explained.
As mentioned in the editions of Carolyn Kisner Therapeutic exercises: foundations and techniques, back pain is reported by 50 to 70 percent of pregnant women at some point during pregnancy; which contributes to lost working days and reduced functional capacity.
Additionally, symptoms can persist after childbirth, with a prevalence of up to 68% in women, for up to 12 months after childbirth. Physically fit women generally have less back pain during pregnancy, said Dr Pathare.
Symptoms of low back pain can be effectively treated with many conventional lower back exercises, proper body mechanics, posture instructions, and improved working techniques. The best approach is to consult a physiotherapist who can examine you thoroughly and suggest appropriate exercises, he mentioned.
How Can a Physiotherapist Help During Pregnancy?
A physiotherapist can assess physical health and identify musculoskeletal or neuromuscular problems that might be made worse by pregnancy. The physiotherapist must identify and recommend solutions to prevent any problem. After the evaluation, they can recommend leg exercises to prevent varicose veins, abdominal contractions are taught to practice in various positions.
“Physiotherapists teach pregnant women how to recognize and manage stress. During labor, principles of relaxation, including respiratory awareness, can reduce the severity of pain, ”said Dr Pathare.
Back care advice: Back tension is minimized when the spine is kept in its normal curves.
Some of the usual recommendations:
* Postural correction exercises are practiced from different positions; standing, sitting, lying and lying down.
* Lifting tip: It is about lifting high and carrying as well as lifting from the ground.
The principles to be followed when lifting are:
* The legs should be apart to increase the base of support.
* The object to be lifted must be held close to the body.
* When lifting from the ground, it is important to make sure that the weight is light enough to be lifted comfortably.
* When lifting from a height, it is important to hold the object close to the body and ensure that the height is easily reached.
Pelvic floor rehabilitation
Pelvic floor rehabilitation is a valuable method, regardless of the patient’s medical condition or the cause of symptoms. The majority of women are unaware of the presence of pelvic muscles, and even less aware of their function and role in daily activities. Although there is a lot of data available on the internet, it is important to get an individual assessment and planned care accordingly, Dr Pathare said.
Improve and maintain endurance
Women who have done cardio exercise should continue to exercise during pregnancy to maintain cardiopulmonary fitness. However, these recommendations are directed to women without maternal or fetal risk factors, explained Dr Pathare.
All women are advised to participate in light to moderate exercise, both for strength and cardiopulmonary benefits. This includes 15-30 minutes / session most days.
Individualized programs, based on pre-pregnancy fitness levels are preferred. The program helps to improve the overall health of the individual, including his psychological aspect.
Most women feel more comfortable understanding, learning and regulating the new process at home, as this can be done while handling the rest of the errands and helps them avoid the anxiety of traveling to a location. physiotherapy center.
Please note that the necessary exercises and precautions should only be performed after obtaining the approval of the relevant gynecologist. All of the instructions and suggestions mentioned above are general and should be tailored to suit the individual.