It is very common to experience aches and pains during pregnancy. Some of the common areas that can cause pain include the hip, lower back, shoulders and neck. This is often due to natural changes the body goes through during pregnancy, including hormone changes which can cause instability around the pelvis and other joints.
Fortunately at Berwick Myotherapy we can help!
After correct and comfortable positioning, therapists will adopt the appropriate techniques to relieve pain and implement a strengthening plan if required (learn about pre and post natal corrective exercise below!)
Pregnancy Massage techniques can be utilised at any stage of pregnancy.
Your practitioners will go through a thorough assessment and history and seek referrals from other health practitioners if needed.
All of our Pregnancy related treatments are performed by both our Myotherapists or our Remedial Massage team within a standard Myotherapy or Remedial massage appointment. Our practitioners are trained and experienced.
Benefits of seeing a Myotherapist or Remedial therapist throughout pregnancy include:
Relieve sciatic pain
Decrease headaches and upper body tension
Decrease hip soreness and lower body tension
Pelvic and core strengthening
PILATES DURING AND AFTER PREGNANCY
At Berwick Myotherapy, all of our Pilates classes are pregnancy safe including our Matwork and Reformer Pilates classes. Your Pilates instructor will always give modifications and positioning changes during your class, to effectively allow you to practice Pilates throughout any stage of pregnancy.
Pilates is a highly effective way to help create stability throughout the body during pregnancy by building postural control in the muscles around the hip, pelvis and shoulders.
We always recommend chatting with your GP if you have any concerns about starting a Pilates program during pregnancy, but generally Pilates is a highly regarded form of exercise that is safe during all stages of pregnancy.
PRE & POST NATAL GROUP
CORRECTIVE EXERCISE CLASSES
Pregnancy & postnatal corrective exercise programs are designed to improve balance and function of the core and pelvic floor muscles while also increasing your overall strength and fitness levels in preparation for labour, and to aid in a faster postnatal recovery.
Pre & Post Natal Corrective Exercise is perfect for women who:
Would like to prepare their body prior to conception
Want to maintain strength and fitness levels throughout pregnancy
Wish to alleviate pain and discomfort during pregnancy
Are looking to follow a safe exercise program during all three trimesters of pregnancy
Want to prevent or rehabilitate pelvic floor dysfunction
Wish to follow a safe exercise program following the birth of their baby
Have a diastasis recti separation and want to either prevent it from getting worse during pregnancy, or to close their abdominal separation post partum
BENEFITS OF PRE NATAL CORRECTIVE EXERCISE
Prenatal corrective exercise can help improve the body’s overall function by addressing areas such as posture, alignment, breathing, and movement. When the body is aligned and breathing is fluid, you are less likely to experience common pregnancy discomforts such as back pain, sciatica, symphysis pubis dysfunction (SPD), and round ligament pain.
Benefits for MUM:
Increase in overall strength and fitness levels
Reduced pain and discomfort
Decreased need for pain relief during labour
Faster recovery post-birth
Benefits for BABY:
Improved nutrient-waste exchange to and from placenta
Fewer medical interventions
Tolerates the stress of labour better
Higher APGAR scores (Appearance, Pulse, Grimace, Activity, Respiration)
Increased intelligence scores
Improved mental and physical health into adulthood
Functional Training vs. Labour Training
Prenatal Functional Training combines specific breathing techniques with correct muscle activation and movement in order to improve function during pregnancy, increase overall strength and fitness levels, and ultimately prepare the body for childbirth.
Prenatal Labour Training is a unique interval training workout that mimics the pattern of labour contractions. By combining various cardio exercises with periods of relaxation, this type of workout provides both physical and mental preparation for labour and childbirth.
BENEFITS OF POST NATAL CORRECTIVE EXERCISE
Postnatal corrective exercise is a great way to rehabilitate the body post-childbirth. Gentle exercise programs during the immediate postnatal recovery will allow you to feel more confident in your movements, ease pain and discomfort, heal your abdominal separation, and help you achieve your desired health and fitness goals sooner.
It is recommended to begin working with a pre & postnatal corrective exercise specialist as soon as you feel ready. This can vary depending on the outcome of your birth, however it can be as early as two weeks after a vaginal delivery, and six weeks post-Cesarean delivery, once your incision has healed.
Benefits of postnatal corrective exercise include:
Faster recovery from childbirth
Stronger core and pelvic floor muscles
Improved function and mobility
Diastasis recti rehabilitation
Increased energy levels
Healthy social interaction with other mums
What is Diastasis Recti?
Diastasis Recti (DR) is the result of excessive intra-abdominal pressure which weakens the connective tissue of the linea alba, and in turn, causes a separation of the rectus abdominis, the outermost abdominal muscles.
There are many factors that can cause this build up of pressure within the abdomen including rapid changes in body weight, intense abdominal workouts, lifting heavy objects, and pregnancy. This condition can vary in severity and if left untreated, can cause significant dysfunction of the core and change the appearance of the abdomen.
Both men and women can develop diastasis recti, however it is most commonly associated with pregnancy and childbirth due to the rapid changes that the body undergoes in a relatively short period of time.
How can Corrective Exercise help?
The transverse abdominis muscle (TVA) is the innermost layer of all abdominal muscles. It wraps around the torso like a corset and serves to protect and stabilize the spine and pelvis. During childbirth, activation of the TVA muscle helps to deliver the baby.
Recovering from childbirth begins with strengthening the TVA and pelvic floor muscles which have been severely stretched during pregnancy, labour and birth, and even more so after a Cesarean delivery.
Postnatal corrective exercise helps reestablish the neural connection to the inner core, while also rehabilitating and strengthening the abdominal and pelvic floor muscles. Consistency is key when working towards closing a DR separation, and the time in which it takes to achieve optimal core function will depend on the severity of your abdominal separation.