xercises During Pregnancy
Muscle balance physiotherapy offers several drills which you should try to repeat 4 times a day. These include:
- 4 point kneeling where you get down onto your hands and knees and level your back so that it is roughly flat. Breathe in and then, as you breathe out, squeeze in your pelvic floor muscles and pull your belly button in and up. Keep squeezing for between five and 10 seconds without holding your breath and without moving your back. Relax the muscles slowly at the end of the exercise.
- Standing next to a wall or lying on the floor and “tightening the tum and squeezing the bum” and working on the pelvic floor contraction.
- For further drills you should seek supervision with a physiotherapist who can take you through bent knee fallouts, single heel touches, prone knee bends and add acupuncture to reduce the nerve inflammation.
- Try finding a swimming pool which holds aquanatal classes
Medication
All medication in pregnancy is best avoided and deferred until the third trimester. Acetaminophen is considered safe for most women to take during pregnancy. Aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) such as Ibuprofen, Diclofenac or Naproxen are not advised. In some cases, your doctor may recommend other pain medicines or muscle relaxants that are relative safe during pregnancy. The use of steroids placed around the exiting nerve or in the facet joints are used under extreme circumstances but run the risk in early pregnancy of changing the gender of the foetus.
