The general rule for exercise during pregnancy is that whatever you were doing it before you got pregnant, you can continue doing as long as you feel comfortable. It is important to maintain open communication between you and your doctor regarding exercise, and remember to always talk to your doctor before starting an exercise program to see if there are any indications that you should not continue as planned.
Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not typically involve excessive jerking or bouncing movements.
Be sure to exercise in an area with secure footing to minimize the likelihood of falls.
If you notice any unusual symptoms, such as dizziness, weakness, or increased swelling, stop your exercise routine immediately.
Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length body pillows or pregnancy wedges” may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.
Eat small meals or snacks every four to five hours (rather than the usual three large meals) to help keep nausea or extreme hunger at bay. Snack on bland foods high in carbohydrates and protein, such as yogurt or crackers. Keep saltines in your desk drawer or purse to help stave off waves of “morning sickness.”
Pre-natal vitamins should be taken before trying to get pregnant and while pregnant. Check with your doctor before taking any vitamin or herbal supplement to make sure it’s safe for you and the baby.
Drink plenty of water.
Get plenty of sleep, and schedule breaks in your day to relax or nap.
Wear flat, comfortable shoes. Your center of gravity changes when you are pregnant, and you will want to reduce your chance of falling. High or chunky heels can also exacerbate postural imbalances.
How Can Dr. Rachel Help?
Pregnancy causes tremendous changes on the female’s musculoskeletal system, often causing neck and/or back pain. Most pregnant women think there is nothing they can do about this, and do not even tell their doctor about the discomfort they are experiencing.
Luckily, chiropractic care has been proven safe and effective in helping with the pain.
Dr. Rachel has tables set up so a pregnant woman can comfortably lie without disturbing her baby. Dr. Rachel then can gently massage and adjust the mom-to-be, helping relieve her pain. She even can adjust to help baby get in the right position for birth can Webster Technique. She will provide exercises that will help the new mom stay comfortable when she is not in the office and help prepare her body for labor.
Acupuncture is also very helpful with heartburn, nausea, exhaustion, and it can even be used for flipping breech babies and induction.