During pregnancy, a woman’s body undergoes tremendous musculoskeletal, physiological and emotional changes. Thus, educating pregnant women and young mothers about the role of exercise in this key life transition is essential as it can have a large impact on their physical and mental well-being, said Dr. Sagar Pathare, Lead Rehabilitation Specialist, Mumbai. Nightingales Home Health Services. …
He added that during this time, women may also experience back pain. “Physiological and musculoskeletal changes in the back are often interrelated. Pregnancy-related back pain is usually due to postural changes during pregnancy, increased ligament weakness and decreased abdominal muscle function, ”he said.
As mentioned in publications by Caroline Kisner Healing Exercises: Basics and TechniquesBack pain is reported by 50-70 percent of pregnant women at some point during pregnancy. pregnancy; which contributes to lost work days and decreased functionality.
In addition, symptoms can persist postpartum, with a prevalence of up to 68 percent of women, for up to 12 months after delivery. Physically fit women generally have less back pain during pregnancy, according to Dr. Patare.
Low back pain symptoms can be effectively treated with many common lower back exercises, correct body mechanics, posture guidelines, and improved working methods. The best approach is to consult with physiotherapist “Who can scrutinize you and suggest suitable exercises,” he said.
How can a physiotherapist help during pregnancy?
A physical therapist can assess your physical health and identify any musculoskeletal or neuromuscular problems that may be exacerbated by pregnancy. The physical therapist must identify and recommend solutions to prevent any problem. After assessment, they can recommend leg exercises to prevent varicose veins, abdominal contractions are taught to practice in various positions.
“Physiotherapists teach pregnant women to recognize and manage stress. During labor, the principles of relaxation, including awareness of breathing, can reduce the severity of pain, ”said Dr. Pathare.
Back care tip: Back tension is minimized when the spine maintains normal curves.
Some of the usual guidelines:
* Exercises to correct posture are performed from different positions; standing, sitting, lying and crooked lying.
* Lifting Tips: Includes lifting and carrying, and lifting from ground level.
When lifting weights, the following principles must be observed:
* Legs should be spread apart to increase support.
* The object to be lifted must be kept close to the body.
* When lifting from the ground, it is important to ensure that the weight is light enough to be comfortable to lift.
* When lifting from a height, it is important to keep the subject close to the body and make sure that the height is easily reached.
Pelvic floor rehabilitation
Pelvic floor rehabilitation is a valuable option, regardless of the patient’s health status or the cause of symptoms. Most women are unfamiliar with having pelvic floor muscles, and even less are 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 individualized assessment and appropriate treatment planning,” said Dr. Pathare.
Improving and maintaining endurance
Women who have done cardio should continue to exercise during pregnancy to maintain their cardiopulmonary fitness. However, these guidelines are for women without risk factors for the mother or fetus, ”said Dr. Pathare.
All women are encouraged to do light to moderate exercise for both strength and cardiopulmonary activity. This includes 15-30 minutes per session on most days.
Individualized programs based on pre-pregnancy fitness level are preferred. The program helps to improve the general health of a person, including its psychological aspect.
Most women are more comfortable with understanding, learning, and regulating the new process at home because it can be done while doing other things and helps them avoid the anxiety of going to a physical therapy center.
Please note: Exercise and precautions should only be performed after obtaining permission from the appropriate gynecologist. All of the above instructions and suggestions are general in nature and should be adapted individually.