The Importance of Core Strength During Pregnancy

During pregnancy, the female body undergoes several changes, both physiological and hormonal. The growing fetus puts pressure on the abdominal muscles and pelvic floor, which can cause instability in the core and lower back. Therefore, maintaining core strength during pregnancy is essential not only for overall health but also for the prevention and management of pregnancy-related discomfort and injury. In this blog, we will explore the importance of core strength during pregnancy and the ways in which pregnancy rehab can help women maintain it.

First and foremost, having a strong core during pregnancy helps to support the spine and maintain proper posture. As the fetus grows and the weight of the uterus increases, it can put additional pressure on the lower back, leading to pain and discomfort. A strong core can help to alleviate this pressure and keep the spine in a neutral position, reducing the risk of back pain and injury.

Moreover, maintaining core strength during pregnancy is crucial for the prevention of diastasis recti, a condition where the abdominal muscles separate due to the pressure of the growing fetus. This condition can lead to a weak core and chronic lower back pain, making it difficult to carry out daily activities. By strengthening the core muscles, women can reduce the risk of developing diastasis recti and prevent further damage to the abdominal muscles.

Another benefit of maintaining core strength during pregnancy is the prevention of urinary incontinence. As the fetus grows and the uterus expands, it can put pressure on the bladder, causing leakage or involuntary urination. A strong core helps to support the pelvic floor muscles, which are responsible for urinary and bowel control, reducing the risk of incontinence during pregnancy and after childbirth.

Fortunately, there are several safe and effective exercises that women can do to maintain core strength during pregnancy. However, it is crucial to consult with a healthcare provider before starting any exercise program, especially during pregnancy. A pregnancy rehab program can provide women with the guidance and support they need to safely maintain core strength throughout their pregnancy.

One exercise that can help to maintain core strength during pregnancy is the pelvic tilt. This exercise involves lying on the back with knees bent and feet flat on the floor, then tilting the pelvis back and forth to engage the abdominal muscles. Another effective exercise is the bird dog, which involves getting on all fours and extending one arm and the opposite leg, then repeating on the other side. This exercise helps to strengthen the core and improve balance and stability.

Furthermore, incorporating low-impact cardiovascular exercises such as walking, swimming, and stationary cycling can also help to maintain core strength during pregnancy. These exercises increase blood flow, improve cardiovascular health, and support the development of a strong core.

How can a Pelvic Floor Physiotherapist help during your pregnancy courtesy of Taunton Garden Physio and Rehab (Read the caption)

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The role of a Physiotherapist in pregnancy rehab

A physiotherapist is a highly skilled healthcare professional who can play a vital role in pregnancy rehab. They are trained to assess, diagnose, and treat a wide range of musculoskeletal and neurological conditions, including those related to pregnancy. In this section, we will discuss how a physiotherapist can help with pregnancy rehab and the benefits of seeking their expertise.

First and foremost, a physiotherapist can provide women with a comprehensive assessment of their physical health during pregnancy. They can evaluate their posture, range of motion, and core strength, as well as identify any areas of weakness or discomfort. Based on their assessment, they can develop a personalized pregnancy rehab program that is tailored to the specific needs of the individual.

Moreover, a physiotherapist can help women to manage common pregnancy-related conditions such as low back pain, pelvic girdle pain, and sciatica. They can use a variety of techniques such as manual therapy, exercise therapy, and pain management strategies to help women manage their symptoms and improve their quality of life. By addressing these conditions early on, women can reduce the risk of developing chronic pain or long-term health issues.

Another way in which a physiotherapist can help with pregnancy rehab is by providing guidance on safe and effective exercise programs. They can recommend exercises that are appropriate for each trimester of pregnancy, taking into account the changes in the body and the potential risks associated with each exercise. Additionally, they can provide guidance on modifications to exercises to accommodate any limitations or restrictions that may arise during pregnancy.

Furthermore, a physiotherapist can help women to prepare for childbirth by teaching them breathing and relaxation techniques. These techniques can help to manage pain during labor and delivery, as well as reduce anxiety and stress. A physiotherapist can also provide guidance on pelvic floor exercises, which are important for both pre- and postnatal care.

Additionally, a physiotherapist can provide education on proper lifting and carrying techniques, which are essential for the prevention of injury during pregnancy and after childbirth. They can also provide guidance on ergonomics, posture, and body mechanics, which can help to reduce the risk of developing musculoskeletal issues such as low back pain.

Overall, seeking the expertise of a physiotherapist can provide women with the guidance and support they need to safely and effectively maintain core strength and manage pregnancy-related conditions. A physiotherapist can help women to develop a personalized pregnancy rehab program that is tailored to their specific needs, taking into account any limitations or restrictions that may arise during pregnancy. By addressing these issues early on, women can reduce the risk of developing chronic pain or long-term health issues and improve their overall quality of life.

In conclusion, pregnancy rehab is a critical component of prenatal care that can help women to maintain their physical health and well-being during pregnancy. A physiotherapist can play a vital role in pregnancy rehab by providing comprehensive assessments, developing personalized exercise programs, managing pregnancy-related conditions, and providing education on proper body mechanics. By seeking the expertise of a physiotherapist, women can receive the guidance and support they need to safely and effectively maintain core strength and manage pregnancy-related conditions, improving their overall health and well-being.

Benefits of exercising while pregnant courtesy of Taunton Garden Physio and Rehab (Read the caption)

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Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

When should I start physiotherapy during pregnancy?

Physiotherapy during pregnancy can be beneficial at any stage, but the best time to start is during the first trimester. This will allow your physiotherapist to evaluate your physical health and create a personalized treatment plan that can address any issues that may arise during the pregnancy. It is also important to consult with your obstetrician or midwife before starting any new physical therapy program.

What exercises to avoid during pregnancy physical therapy?

While physical therapy can be very beneficial during pregnancy, there are some exercises that should be avoided. High-impact activities and exercises that put excessive strain on the back, pelvic floor, or abdominal muscles should be avoided. These may include activities such as running, jumping, or heavy weight lifting. It is important to consult with your physiotherapist before starting any new exercise program during pregnancy.

Is physiotherapy needed after delivery?

Yes, physiotherapy can be very beneficial after delivery. During the postpartum period, a woman’s body undergoes significant changes as it heals and recovers from childbirth. Physiotherapy can help women to regain their strength and mobility, manage pain and discomfort, and address any issues that may arise after delivery. This may include pelvic floor dysfunction, diastasis recti, or back pain. It is recommended to consult with a physiotherapist before starting any postpartum exercise program.

About Shruti Thareja

Shruti graduated from Delhi University, India in 2005 specializing in Orthopedic division of Physiotherapy with highest distinction and awards. She immigrated to Canada in 2006 and completed her Canadian licensing in 2007 and has been practicing as a Registered Physiotherapist since then. She has worked in various settings including Outpatient clinics, Rehab Centres, Acute and Post Acute/Rehab Hospitals, Spinal Cord injuries centre, Home Care/CCAC. Besides working in the clinic, she also works at the Lakeridge Hospital in Ajax. She has gained many years of valuable experience working closely with many renowned orthopedic surgeons in the Durham region.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

The Importance of Core Strength During Pregnancy