Exercising During Pregnancy
There is a lot of conflicting information on doctor Google about exercise during pregnancy. It can be confusing and overwhelming to sift through what’s fact and what’s fiction.
American College of Obstetricians & Gynecologists (ACOG) and the CDC recommend at least 150-minutes of moderate intensity activity every week. This means you should be able to maintain a conversation during the activity.
Even if you didn’t have an exercise program before pregnancy, it is safe to start a low impact routine.
One of the many benefits of exercise is it can reduce musculoskeletal pain (SI pain, back pain, hip pain, etc). Let’s take a look at 3 common myths I often hear.
Myth
You should never do exercises on your back
Fact
There are safe ways to perform exercises throughout your pregnancy, including on your back.
More information:
While it’s true that growing uterus and baby does create extra pressure on a major vein called the vena cava when you lie on your back during pregnancy, there’s a huge grey area between extended periods of time laying on your back (a.k.a. sleeping) and exercising. Recommendation: go with what your body feels. Many won’t feel any issues with doing glute bridges or yoga moves that has brief moments on your back. If you experience any dizziness, you can make some easy modifications.
Modifications for laying on your back
propping up on forearms for leg lifts or toe taps
create a slight incline of the upper body using foam rollers, a couple pillows, wedges, bolsters, or blocks
using a yoga ball for support
using a chair or workout bench to create a reclined position for an exercise like a bench press
Myth
You should avoid all core work
Fact
Certain core exercises should be modified to reduce abdominal coning and doming. HOWEVER, a strong core can reduce back, hip, and pelvic pain.
More information:
When it comes to pregnancy and postpartum, pressure management is key. Exercises that cause coning and doming are signs of a pressure mismanagement. It usually means that the deep core muscles, which get quite stretched out as baby gets bigger, isn’t coming to the movement party the way we need it to. A strong core can reduce musculoskeletal pain, support your posture, help feel a better sense of control during labor/delivery, and improve the healing process postpartum.
3 go-to’s
Myth
No twisting or rotational movements
Fact
Extreme rotation or ‘closed’ twists are not advised, BUT the spine needs to move! Thoracic rotation is important for the spine.
More information:
Your spine moves during your day whether you’re pregnant or not. Becoming pregnant does not mean you should move like a robot. The spine needs rotation, we just need to do it with some considerations in mind.
Exercises that are loaded (closed twists) or that involve a dissociation of hips and shoulders should be modified. This puts a lot of stress on the abdominal wall.
Exercises where the shoulders and hips stay in line are beneficial and safe to do. When hips are in line with your shoulders you are recruiting deep core muscles and avoiding excess stress on the abdominal wall (win and win!).
Daily life twists are safe. This includes light stretching, reaching for a seatbelt, or turning in bed are safe.
Did you know that pelvic floor therapy can support your exercise routine throughout your pregnancy? Schedule a free 20-minute discovery video call to learn more about how virtual coaching or in-person pelvic floor therapy can help!