The pelvic floor: training in pregnancy
Caring for the pelvic floor is synonymous with well-being because it prevents some discomfort urinary incontinence after delivery. Knowing and training him should be part of every woman's daily routine, regardless of their age. From adolescence to menopause, the pelvic floor needs training, but with extra attention during pregnancy.
And is that according to the web portal Pelvic Health, at least 80 percent of pregnant women suffer from pelvic pain, especially from the third quarter. Although it is not a disease that, in principle, endangers the health of the baby or the mother, it is a limiting annoyance that affects the agility and the daily life of the woman who, for example, finds problems to climb the stairs or sleep, since, to these discomforts in the perineal area, add weight gain and loss of balance during the gestation period.
Causes of pelvic pain in pregnancy
In general, causes of pelvic pain in pregnancy They can be synthesized in two: hormonal and mechanical. The first is due to the physiological and positive increase of relaxin, this hormone allows the ligaments to stretch more than normal, getting the joints to open and separate, something necessary for the growth of the fetus; but, also, with collateral effects for the body of the woman, like the pain of the pubic symphysis, among other consequences.
On the other hand, the mechanical problem is due to the overload of certain areas not prepared for it, especially those that are concentrated in the triangle of the pelvis (back, abdomen and pelvic floor).
Symptoms of alterations in the pelvic floor
- Pubic pain clearly identified
- Pain can radiate to the groin, thigh area (mainly inside)
- Walk with rotation out of the leg.
How to work the pelvic floor during pregnancy
Because each woman is unique and each case different, it is best to go to a professional who makes a diagnosis and specific treatment. However, for train the pelvic floor during pregnancy, the physiotherapist Victoria Zamora, founder of Pelvic Health, recommends:
1. Take care of your posture in day to day, especially controlling the back that should always be as upright as possible. Pay attention also to the sleeping position. To ensure that the legs are aligned with the pelvis, you can place a small cushion in the area of the knees.
2. Perform exercises that work the lower back, abdomen and pelvic floor. You can do soft and moderate sports on a regular basis, provided that your heart rate does not exceed approximately 130 beats per minute if you were already in shape, or 95-105 if not.
3. Train your pelvic floor, if you keep it elastic you can reduce the risk of tears during labor, pain, or an episiotomy - a surgical cut that is made in the perineum to expand the vaginal opening. To do this, learn to contract and relax with Kegel exercises, you can also perform massages in the perineal area.
4. Go to a specialized physiotherapist that works the muscles directly involved
5. Use a belt to stabilize the pelvis, that exercises a stable, localized and adequate fixation in the joints of this area.
When you play sports, do not forget ...
- Breathing should always be nasal inspiration, mouth expiration.
- Maintain a correct posture.
- Perform stretching to relax the muscles and prevent ailments.
- Tone muscle groups that may be affected during pregnancy and childbirth.
Victoria Zamora. Pelvic Health Physiotherapist.
Pregnancy calendar week to week
Click on each petal or circle to see the content of your week or trimester of pregnancy respectively.