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!