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Tag Archive for: exercising during pregnancy

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Lower Back Pain During Pregnancy: Tips for Prevention and Relief

Pregnancy

If you are experiencing upper or lower back pain during pregnancy, you’re not alone. In fact, up to 90% of pregnant women experience back pain at some point in their pregnancy. This can be frustrating, especially during an already physically demanding time in your life.

Fortunately, there are plenty of things you can do to help relieve and prevent lower back pain during pregnancy. Let’s take a look at what causes back pain during pregnancy, how to treat it, and when it could be a sign of something more serious.

Causes of Back Pain During Pregnancy

During the first trimester, your uterus is rapidly growing and changing. Even though your uterus is still relatively small, the growth is rapid, and your pelvic floor muscles must compensate.

In the third trimester, your uterus and baby are much larger and heavier. The redistribution of their weight changes your center of gravity and increases lordosis (the natural curvature of the spine). This can put more pressure on your vertebrae, which results in lower back pain.

Upper back pain during pregnancy is not as common, but can still happen due to changes in your center of gravity and the expansion of your rib cage. Yes, that’s right — your rib cage expands about an inch during pregnancy to accommodate your uterus and increased lung capacity.

Tips to Avoid Back Pain Before and During Pregnancy

Before You’re Pregnant

While some aches and pains during pregnancy are unavoidable as your body is changing to accommodate your growing baby, there are things you can do leading up to pregnancy that can help minimize discomfort. In your pre-pregnancy appointment, your OBGYN can discuss some methods to strengthen your core and pelvic floor before pregnancy.

The following exercises can help reduce the risk of back pain by preparing your body for the changes that come with pregnancy:

  1. Pelvic Tilts: This exercise helps to strengthen the pelvic muscles and can be done in a lying or standing position. Simply tilt your pelvis up and down, holding each position for a few seconds.
  2. Kegels: Kegel exercises can be done anywhere, making them a convenient way to strengthen the pelvic floor muscles. Simply contract the muscles you would use to stop urination and hold for a few seconds before releasing.
  3. Planks: Planks build strength in the core, including the pelvic floor muscles. Start with a shorter hold time, and gradually increase the duration as you become stronger.
  4. Yoga: Certain yoga poses, such as downward-facing dog and cat-cow, can help to stretch and strengthen the pelvic floor and core muscles.

During Pregnancy

If you already exercised before becoming pregnant, continue to do so during your pregnancy. If exercise was not part of your regular routine, consider adding low-impact exercises, such as stretching, yoga, swimming, Pilates, and Barre.

In the second and third trimesters, a maternity belt can provide additional support by holding your uterus closer to your body.

Be Careful Lifting When You’re Pregnant

Pregnant or not, lifting heavy objects without using good form can cause back pain by straining your muscles or putting pressure on your vertebrae. But it’s especially important when you’re pregnant to use proper form when you’re lifting anything heavy.

If you need to lift anything heavier than 20 lbs, make sure to engage your pelvic floor and core muscles and bend at the knees. Make sure your shoulders are over your hips with your hips tilted slightly forward.

Sleeping Positions to Relieve Back Pain During Pregnancy

Sleeping can be a source of discomfort for many women during pregnancy. To help relieve back pain, sleep on your side and use pregnancy pillows to support your knees and legs. Sleeping in this position can help your pelvis to maintain proper alignment. In the third trimester, try sleeping on your side with a body pillow under your stomach for added support.

Treatments

Most back pain during pregnancy is musculoskeletal in nature. It can be treated with supportive measures like heat or ice, and Tylenol for acute pain. Massage, physical therapy, and chiropractic care can also help alleviate back pain.

Can’t get in to see a massage therapist? Here is a DIY approach: Put two tennis balls in a tube sock. Roll your back up and down the tennis balls. You can do this standing up against a wall or on the floor. This will massage the muscles on either side of your vertebrae.

If you have a fever in addition to back pain, it’s best to reach out to your doctor. They may want to check for a UTI (urinary tract infection), which is more common in pregnant women.

Conclusion

Back pain during pregnancy is common but treatable. With the right steps, you can help relieve and even prevent back pain during this special time in your life. If you have any concerns or questions, don’t hesitate to reach out to your OBGYN. We’re here to support you and help you have a healthy pregnancy — and help you make this time as comfortable as possible.

Isabel Nellen, DODr. Isabel Nellen is excited to join Madison Women’s Health in the spring of 2022. She has been practicing full scope obstetrics and gynecology in the Milwaukee area since 2016 and looks forward to providing care to women in Madison. She specializes in obstetrics, preconception counseling, fertility evaluation, contraception, and management of abnormal uterine bleeding.

March 8, 2023/by Dr. Isabel Nellen
https://madisonwomenshealth.com/wp-content/uploads/2023/03/Lower-Back-Pain-During-Pregnancy-Treatments-and-Prevention.jpg 801 1200 Dr. Isabel Nellen https://madisonwomenshealth.com/wp-content/uploads/2017/09/mwh_logo-300x177.png Dr. Isabel Nellen2023-03-08 13:37:352023-03-09 09:20:10Lower Back Pain During Pregnancy: Tips for Prevention and Relief

Exercise During Pregnancy: Which Activities are Safe and Which You Should Avoid

Pregnancy

Exercising during pregnancy is an excellent way to maintain a healthy pregnancy and create positive habits that you can pass along to your child. Exercise benefits both you and your baby in many ways.

As long as you exercise safely and follow recommendations from your OB provider, exercise has been shown to be safe in pregnancy without risks to your baby. While you may need to modify some exercises, especially as your baby grows and your body changes, you don’t need to purchase special equipment. Stay consistent and listen to your body and you can exercise safely throughout your pregnancy!

Benefits of Exercising During Pregnancy

When you exercise throughout your pregnancy, you’re more likely to achieve a healthy level of weight gain. (Read our blog post about how much weight you should gain while pregnant.) You’ll also be much less likely to experience gestational diabetes, gestational hypertension (high blood pressure), and other disorders. Your baby will benefit from your exercise, too, with lower rates of preterm birth, C-section deliveries and low birth weight.

Regular physical activity can help reduce your body aches and pains, especially if you have back pain or sciatic pain. Exercise also helps strengthen your heart and blood vessels. Plus, you’ll find it easier to lose your pregnancy weight after your baby is born.

Physical activity even does wonders for your mental health! Aerobic exercise—whether you’re pregnant or not—reduces anxiety and depression during pregnancy and can help increase your energy levels. Women who exercise during pregnancy may be able to reduce their risks of postpartum depression.

How to Get Started Exercising While You’re Pregnant

Because every pregnancy and body is different, it’s important to meet with your OB provider before you get started. Some women can maintain their same level of activity and exercise throughout their pregnancy, and others may need to scale back in the beginning and at the end. Your doctor or midwife will help you determine the best approach.

It’s so important to listen to your body while you’re exercising. The easiest way to know if you’re “overdoing it,” is by doing a “talk test.” As long as you can carry on a light conversation while exercising, you’re probably not over-exerting yourself.

If exercise is a new habit you’re trying to build while pregnant, start slowly and add more minutes to your exercise routine each week. For example, start with 10-20 minutes per day 2-3 days a week, and then build up to maybe 30 minutes per day 3-5 days a week.

Some women like tracking their exercise and watching aerobics videos designed for pregnancy. Many of our patients have enjoyed using an app called Expecting and Empowered. While it isn’t free, it may help give you the motivation that you need to get started and stay consistent.

Here are some safe pregnancy exercises to get started.

Try any of these for 20-30 minutes a day, on most or all days of the week:

  • walking — this is the best way to get started!
  • swimming
  • stationary cycling / spinning
  • aerobic exercises
  • dancing
  • resistance exercises (weights, resistance bands, strength training) — use good ergonomics and form to avoid injury
  • stretching and prenatal yoga
  • hydrotherapy/water aerobics
  • kegels to strengthen your pelvic floor (do this during pregnancy and postpartum)

If you were already doing higher intensity and longer workouts before you got pregnant, like jogging and aerobics, and you have an uncomplicated pregnancy, you can probably keep up those activity levels. Your doctor will help you determine if you have any restrictions or if you need to increase your calorie intake.

Specialty Exercises During Pregnancy

If you experience back pain while pregnant, consider adding core strengthening exercises for your abdominals and your back. Yes, you CAN do abdominal exercises while you’re pregnant, but you will need to modify them a little bit and limit how much time you lay flat on your back. Your OB provider or physical therapist will be able to give you exercises that are safe for your specific situation.

You can strengthen your pelvic floor while you’re pregnant by performing kegels during and after your pregnancy. To perform kegels, contract the muscles that you would use to stop your urine stream. Hold for 3 seconds, and then relax for 3 seconds. Repeat this 10 times, in the morning, afternoon, and evening. Try to increase your hold by 1 second each week until you reach 10 second holds.

Exercises to Avoid While Pregnant

It’s important that you avoid activities that could increase your risk of falling or sustaining abdominal trauma. Be sure that when you’re exercising, you don’t raise your core body temperature to an unsafe level (that is, above 102.2° F).

Activities to avoid:

  • contact sports (football, volleyball, softball, wrestling, jiu jitsu, ultimate frisbee, etc.)
  • extensive jumping (some jumping may be ok as long as you modify the exercises to reduce the risk of losing your balance)
  • full sit-ups, leg raises
  • scuba diving
  • horseback riding
  • skiing, snowboarding
  • hot yoga
  • exercising in hot, humid weather

Who Shouldn’t Exercise While Pregnant

If you have a high risk or complicated pregnancy, make sure to ask your OB provider about the types of exercises you can do while pregnant. In general, it is always good to touch base with your OB provider regarding your exercise routine and goals in pregnancy so they help you establish a safe routine for YOU.

When to Stop Exercising During Pregnancy

It’s very important that you listen to your body while you exercise. If you can’t carry on a light conversation while you’re working out, slow down, drink some water and then resume at a lower intensity after you have caught your breath.

If you’re used to using a heart rate monitor during exercise, you may find that it isn’t as useful of a tool to measure your exertion levels. That’s because your heart rate rises during pregnancy. Passing the “talk test” will be a more reliable measure of how hard your body is working.

If you experience any of the following warning signs, stop exercising and follow up with your OB provider:

  • vaginal bleeding;
  • abdominal pain;
  • regular painful contractions;
  • amniotic fluid leakage;
  • shortness of breath BEFORE exertion;
  • dizziness;
  • headaches;
  • chest pain;
  • muscle weakness affecting balance;
  • or calf pain or swelling.

Listen to Your Body to Stay Healthy & Safe!

Whether you’re new to regular exercise or wondering if you need to scale back from pre-pregnancy activity, the most important thing to do is listen to your body! Stay well hydrated. And stop if you experience any of the above warning signs. Your OB provider will be your best resource as you get started or resume activity.

Exercising has so many benefits for you before, during, and after your pregnancy. At Madison Women’s Health, we’re excited to support you in your journey toward health and wellness. We’re glad that you’re interested in developing healthy habits for you and your family that will serve you for years to come.

Check out our prenatal yoga classes for our pregnant patients.

Dr. Shefaali Sharma M.D. of Madison Women's HealthDr. Shefaali Sharma has been providing healthcare to women in Madison since 2012 and joined Madison Women’s Health in 2016. She specializes in high- and low-risk obstetrics, pre-conception counseling, management of abnormal uterine bleeding, multi-modal approaches to pelvic pain, and contraceptive counseling.

July 21, 2020/by Dr. Shefaali Sharma
https://madisonwomenshealth.com/wp-content/uploads/2020/07/exercise-during-pregnancy-yoga-pregnant-woman-1200.jpg 800 1200 Dr. Shefaali Sharma https://madisonwomenshealth.com/wp-content/uploads/2017/09/mwh_logo-300x177.png Dr. Shefaali Sharma2020-07-21 10:28:232022-06-29 13:57:25Exercise During Pregnancy: Which Activities are Safe and Which You Should Avoid

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