Pregnancy and Postpartum: Exercise Guidelines

If you have been pregnant, you are well aware of the significant changes that occur in your body. Hormones cause ligaments to become more lax in order to allow for the delivery of your baby. In addition, the increased load of carrying your baby can cause changes in your posture and body mechanics. All of these changes leave women at risk for experiencing pain while pregnant and in early postpartum. Exercise is helpful to stay fit and decrease potential pain you might experience in your muscles and joints during pregancy.


If you would like to exercise while pregnant or postpartum (and we recommend that you do), here are some guidelines to follow:

1. General Tips:

• Avoid exercising while lying on your back after the first trimester.
  
• Avoid exercises that compress the belly after the first trimester (i.e. traditional sit-ups)
• Be cautious in exercise that challenges your balance (ie. bike riding, step aerobics--if you can't see the step)
• Be cautious with exercise in which objects may come in direct contact with the belly (i.e. tennis, soccer, baseball)

2. Stretching:

• Warm up muscles and joints prior to stretching to avoid injury (i.e. walking in place while moving arms) Warm up for 3-5 minutes before stretching.
• Never stretch to a point of pain.
• Avoid stretching the heel cord and calf muscle by standing with the heel hanging off a step.
• Avoid stretches that create discomfort in the low back.
  
• Avoid stretches that compress your belly.
  

3. Weight Training:

• Be cautious with lifting weights overhead (Seating exercises are best if lifting overhead. Avoid lifting with both arms overhead at the same time)
• Avoid excessive amounts of weight. (Contact your physician to discuss the amount of weight that is safe for you.)

For specific exercises, Babyfit.com is a good resource. We will try to post some of our favorite exercises in the near future. Remember, if you have any pain with exercises or feel any unusual symptoms (chest pain, shortness of breath, etc.), consult your physician or physical therapist immediately.

If you are currently experiencing pain (low back pain, pain in feet, etc.), please contact the nearest physical therapist to you to receive a comprehensive evaluation and assessment. Pain during pregnancy can be managed and should not be something you have to tolerate. Please refer to the APTA Women's Health Physical Therapist Locator or call, 318.681.7680 and we will try to help you!

Urinary Incontinence: How is physical therapy better than Kegels alone?

"Kegels" are popular exercises often recommended by physicians for their patients dealing with urinary incontinence. Kegel exercises are done by squeezing the muscles around the vagina and anus (the muscles used to hold back gas or urine). These exercises target the pelvic floor musculature, which are important in closing off the urethra to control the flow of urine from the bladder.



However, many times patients do not have success in decreasing their symptoms by trying to practice Kegel exercises alone. Often, it is found upon examination that these patients have difficulty isolating the appropriate musculature, and therefore substitute with other muscles to feel the “Kegel” contraction. Research has shown that many patients have difficulty with Kegels in this way. In addition, many patients do not know the appropriate amounts of exercise to do, and thus do not receive the maximum benefit from strengthening their pelvic floor musculature. Thus, patients often are frustrated by the fact that their exercise is not producing the results they need.

So, what can Physical Therapy provide?

• Comprehensive evaluation and examination of musculature


• Exercise instruction, feedback and appropriate progression


• Bladder re-training tips


• Biofeedback training


• Diet and Fluid intake education


• Urge Suppressing Tips


• Appropriate Strengthening of the accessory muscles that help your pelvic floor

How can I find a Physical Therapist?

There is help available to non-surgically treat urinary incontinence! Women's Health physical therapists are specifically trained to examine and treat conditions related to pelvic floor muscle dysfunction. To find the closest women's health physical therapist near you, visit: http://www.womenshealthapta.org/plp/index.cfm

If you have any questions, feel free to contact our clinic:

Specialty Therapy for Men and Women

phone: 318.681.7680

e-mail: d.cathcart@christushealth.org

Welcome!

A woman’s health needs are unique. As physical therapists practicing in the women’s health specialty, we recognize those needs and try to provide the best care we can to help every woman experience a higher quality of life. We treat women struggling with conditions such as:

• Pelvic Pain
• Pain with Intercourse
• Urinary or Fecal Incontinence
• Chronic Constipation
• Coccydynia (Tailbone Pain)
• Low Back Pain
• Osteoporosis
• Pregnancy and Post-Partum Complications
• Breast Cancer and Lymphedema

Often times, many women dealing with these conditions feel as though what they are experiencing is “normal” or a “result of aging.” Most of the time, this is not the case. There is help available, and our goal is to provide each woman with the information and resources she needs to return to a pain-free life. Hopefully, by sharing information in this way, more women will recognize how they can care for their bodies throughout their lifespan.

Please feel free to post any comments, questions or suggestions!