Care of your body in pregnancy
Date issued: November 2012
For review: November 2014
Ref: B-260/Physio/AM/care of your body in pregnancy
PDF: Care of your body in pregnancy [pdf] 282KB
Advice on exercise and prevention of backache and bladder problems
Toning up your pelvic floor muscles
Why? During pregnancy, the muscles that control your bladder and bowel (the pelvic floor muscles) may be weak.
The pelvic floor muscles
These form a sling between the pubic bone at the front, to the bone at the bottom of your spine.
How? Rest on your side or sit or stand and drawn in the back passage as if to stop passing wind. Let go. Now draw in the front passage as if to stop your flow of urine. Let go. Then squeeze back and front passages and draw up the muscles between the two. Let go.
Swueeze back, front, draw up the middle and hold . Let go. Aim to build up slowly to hold for ten seconds or longer and repeat until your muscles are tired. Your muscles will only become stronger if you draw up and hold for longer and increase the number you do.
Tips
- Avoid tightening your thighs when doing these exercises.
- Test your control once a week by stopping your urine flow midstream
When?
- After using the toilet or washing your hands.
- After having a drink.
- At work or during a rest.
- While watching T.V. or at any time.
- After you have had your baby.
What then?
The muscles need to work quickly when you cough, sneeze or lift anything, so draw up your muscles quickly and let go. Now try as many times as you can. Do both exercises often
Caring for your back
During pregnancy, the increased weight of your baby gives more strain on your lower back. The ligaments that provide support to your back and pelvis soften with hormonal changes of pregnancy. Joints become less stable, causing poor posture, often when you are tired. Discomfort can be felt in the upper and lower back, into the pelvic area and at times down your legs.
To prevent backache keep good posture
When standing or walking, be upright and avoid slouching. Alter your posture regularly. In late pregnancy, rest when you need. When sitting, support your back comfortably.
Lifting
Assess the weight to be lifted. Ask yourself before you lift, is the object too awkward or too heavy? Find help if needed.
When lifting, brace your tummy and pelvic floor muscles, keeping the curve in your lower back, as you bend your hips and knees.
Sleeping
For comfort in late pregnancy, when lying on the side, support the baby with a pillow under your tummy and between your knees. When rolling over in bed, bend your knees, draw in your tummy, flatten your back and turn over.
Sitting
In sitting place a rolled towel in your lower back to improve your posture. Rest when you need.
Exercise
If you are used to exercising, continue this but you might have to slow down and do less strenuous activities.
Drink water before, during and after exercise to avoid dehydration. Listen to your body and pace yourself. Find an exercise class, which suits pregnancy.
Walking, swimming or static cycling are good exercise options when pregnant. Stop exercising if you become breathless or too hot. Avoid high impact activities e.g. jumping, running, and contact sports in late pregnancy. Do not exercise if you feel unwell, tired or uncomfortable or have pain.
Stop exercising if you become breathless or too hot. Avoid high impact activities e.g. jumping, running, and contact sports in late pregnancy. Do not exercise if you feel unwell, tired or uncomfortable or have pain.
Exercises:
Deep abdominal hold to increase support for your back and pelvis with your muscles. Rest in any position, breathe in gently and as you breathe out draw in your tummy and hold in for ten seconds. Keep breathing. Try to do five more or as many as you can.
Pelvic tilt to correct your posture
Draw in your tummy as above and flatten the hollow of your back to tilt your pelvis. Hold this position for five seconds. Let go. Repeat five times or as many times as you can. Practice as often as you can in different positions. These can be standing, lying on your side, leaning your back against the wall or leaning forwards holding the back of a chair. We also recommend you do these before standing up.
Pace yourself and do a small amount each day as needed. Try to cut down your speed of activities.
