Empowering Mothers-to-be: The Benefits of Antenatal Physiotherapy
Giselle Rodrigues, Women’s Health Physiotherapist
Pregnancy is a remarkable journey filled with anticipation and excitement, but it can also bring physical challenges. As your body adapts to nurture new life, you may experience discomforts that can affect your daily activities.
Antenatal physiotherapy offers specialised support to help you navigate these changes, ensuring a healthier and more comfortable pregnancy with increased confidence.
What is Antenatal Physiotherapy?
Antenatal physiotherapy management is a specialised branch of women’s health physiotherapy that is focused on supporting women during pregnancy. It addresses the unique musculoskeletal and physiological changes that occur as the body prepares for childbirth.
Through a combination of exercises, manual therapy, and education, antenatal physiotherapy aims to alleviate discomfort, improve mobility, and prepare the body for labour and delivery.
Common pregnancy related issues
Back and Pelvic Pain:
As the baby grows, the centre of gravity shifts, and the pelvic ligaments relax, leading to strain on the lower back and pelvis. Antenatal physiotherapy can provide relief through targeted exercises and postural advice.
Pelvic Floor Dysfunction:
The pelvic floor muscles play a crucial role during pregnancy and childbirth. Following a pelvic floor assessment, physiotherapy can help strengthen these muscles, reducing the risk of incontinence and pelvic organ prolapse during pregnancy and trauma during the birth.
Sciatica:
The expanding uterus can put pressure on the sciatic nerve, causing pain that radiates down the legs. Physiotherapists use techniques to alleviate nerve compression and improve comfort.
Carpal Tunnel Syndrome:
Hormonal changes can cause swelling, leading to compression of the median nerve in the wrist. Antenatal physiotherapy includes exercises and advice to manage symptoms effectively.
Benefits of Antenatal Physiotherapy Management
Pain Relief:
Through manual therapy, stretching, and strengthening exercises, physiotherapists can significantly reduce pain associated with pregnancy.
Improved Posture:
Physiotherapists provide guidance on maintaining proper posture, which can prevent or alleviate back and neck pain.
Enhanced Strength and Flexibility:
Customised exercise programs help maintain muscle tone and flexibility, essential for supporting the body during pregnancy and childbirth.
Better Preparation for Labor:
Antenatal physiotherapy includes education on labour positions, breathing techniques, and exercises to facilitate a smoother delivery process.
Emotional Well-being:
Physical discomfort can take a toll on mental health. Physiotherapy helps in reducing stress and anxiety, contributing to overall well-being.
Maintaining Exercise During Pregnancy
Staying active during pregnancy is crucial for both the mother’s and baby’s health. Regular exercise can help manage weight gain, improve mood, enhance sleep, and reduce the risk of pregnancy related complications including gestational diabetes and preeclampsia (pregnancy related high blood pressure).
Numerous studies support the benefits of maintaining fitness during pregnancy:
The Benefits
Reduced Risk of Gestational Diabetes and Hypertensive Disorders:
Research has shown that regular physical activity during pregnancy reduces the risk of gestational diabetes and hypertensive disorders.
Improved Mental Health:
Exercise has been found to decrease symptoms of depression and anxiety in pregnant women, promoting a positive mood and emotional well-being.
Enhanced Fetal Health:
Studies indicate that regular exercise can lead to healthier birth weights and improve the overall health of the newborn.
Shorter Labour:
Active women tend to experience shorter labours and fewer complications during delivery.
Weight Training During Pregnancy
Weight training can be a beneficial component of a pregnancy exercise program, helping to maintain muscle tone and strength.
Here are some key points to consider:
The Benefits
Maintains Muscle Tone:
Helps support the changing body and growing baby.
Improves Posture:
Strengthens the back and shoulders, reducing the risk of back pain.
Enhances Stamina:
Prepares the body for the physical demands of labour and delivery.
Safety tips for weight training
Use Moderate Weights:
Opt for lighter weights with more repetitions to avoid strain.
Focus on Form:
Consider working with a physiotherapist or a certified prenatal fitness trainer.
Avoid Certain Exercises:
Steer clear of exercises that involve lying flat on your back after the first trimester, as well as those that require holding your breath or straining.
Starting a New Exercise Routine During Pregnancy
Starting a new exercise routine during pregnancy can be beneficial, but it’s important to approach it with care.
Here are evidence-based guidelines:
Evidence based guidelines
Consult Your Healthcare Provider:
Before starting any new exercise routine, it’s essential to get approval from your healthcare provider to ensure it’s safe for you and your baby.
Start Slowly:
Begin with low-intensity activities and gradually increase the intensity and duration as your body adapts.
Focus on Low-Impact Exercises:
Walking, swimming, and prenatal yoga are excellent options for beginners. These activities are gentle on the joints and reduce the risk of injury.
Safety tips for weight training
Use Moderate Weights:
Opt for lighter weights with more repetitions to avoid strain.
Focus on Form:
Consider working with a physiotherapist or a certified prenatal fitness trainer.
Avoid Certain Exercises:
Steer clear of exercises that involve lying flat on your back after the first trimester, as well as those that require holding your breath or straining.
Whether you are starting a new exercise routine, are exercising recreationally or are a professional athlete, remember to:
Pay Attention to Your Body
Pregnancy is not the time to push your limits. Listen to your body. Stop exercising and see your preferred health practitioner if you experience pain, dizziness, shortness of breath, vaginal bleeding or any other concerning symptoms.
Stay Hydrated and Cool
Drink plenty of water before, during, and after exercise. Avoid exercising in hot or humid conditions to prevent overheating.
Include a warm-up and cool down
Start with a gentle warm-up to prepare your muscles and cardiovascular system for exercise. Finish with a cool-down to gradually bring your heart rate back to normal and prevent muscle stiffness.
What to Expect in an Antenatal Physiotherapy Session
During your first session, the physiotherapist will conduct a thorough assessment, discussing your medical history, pregnancy progress, and any specific concerns you may have. Based on this evaluation, a personalised treatment plan will be developed.
Typical sessions may include:
Exercise Programs
Tailored to your trimester and specific needs, focusing on core stability, pelvic floor strengthening, and overall conditioning.
Manual Therapy
Techniques such as massage and joint mobilisation to relieve pain and improve function.
Education
Guidance on posture, ergonomics, and safe exercise practices during pregnancy.
Supportive Devices
Recommendations for maternity belts, pillows, and other aids to enhance comfort.
When to Start Antenatal Physiotherapy
It’s never too early or too late to begin antenatal physiotherapy. Many women start in the first trimester, especially if they experience early discomfort, while others may begin later as their bodies change. It’s always advisable to consult with your healthcare provider to determine the best time to start.
At Zone 34, we are committed to supporting you through every stage of your pregnancy journey. Our experienced women’s health and sports physiotherapists will work with you to create a personalised plan that ensures you remain healthy, active, and comfortable. Empower yourself with the benefits of antenatal physiotherapy and embrace the joy of pregnancy with confidence and ease.
How do I start?
If you are interested in antenatal physiotherapy or have questions, feel free to reach out to our Women’s Health Physiotherapist, Giselle at giselle@zone34.com.au or contact reception on 02 9056 0850 or at reception@zone34.com.au to book an appointment.
Let us help you make your pregnancy journey as smooth and enjoyable as possible!
Zone 34 Women’s Health Physiotherapists
References:
1. Dipietro, L., Evenson, K. R., Bloodgood, B., Sprow, K., Troiano, R. P., Piercy, K. L., & Vaux-Bjerke, A. (2019). Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Medicine and Science in Sports and Exercise, 51(6), 1292-1302.
2. Physical Activity and Exercise During Pregnancy and the Postpartum Period. (2020). ACOG Committee Opinion No. 804. American College of Obstetricians and Gynecologists.<br/<
3. Hayman, M., Brown, W., Brinson, A., Budzynski-Seymour E., Bruce, T., & Evenson, K. (2023). Public health guidelines for physical activity during pregnancy from around the world:a scoping review. BJSM, 57(14), 940-947.
4. Barakat, R., Pelaez, M., Montejo, R., Luaces, M., & Perales, M. (2016). Exercise during pregnancy improves maternal glucose screen at 24-28 weeks: A randomised controlled trial. BJSM, 50(20), 1252-1257.
