Does your back hurt? Physical therapy can help with that.
One of the most common complaints during pregnancy can be improved with targeted exercises. The exercises you learn during physical therapy sessions can also help prevent urinary incontinence and may help prepare you for birth, too!
Keep reading to learn the 8 benefits of physical therapy during pregnancy.
What is Physical Therapy?
Physical therapy (PT)—AKA physiotherapy—is a therapy aimed at reducing pain and increasing mobility. Compared to other types of therapy, PT involves the patient in their own treatment.
During an appointment, a physical therapist—AKA a physiotherapist—may guide a muscle to perform passive movements or massage an area. For example, they may move your body in a way that improves a stiff joint. This can also help prepare you to perform your own exercises.
A physiotherapist will also “prescribe” exercises for you at home. They will show you how to do the exercises and direct you on how often to perform them. Your session generally consists of learning these movements; however, what exactly your appointment looks like depends on your specific problems. Your physical therapist may also recommend other treatments, such as a warm bath or using cold therapy at home.
PT is known to help people regain strength after an injury or surgery. It can also be used to help you prevent or reduce back pain during pregnancy. There are plenty of other benefits of physical therapy in pregnancy, which we’ll discuss in the next section.
Benefits of Physical Therapy in Pregnancy
From improving back pain to preparing you for birth, there are numerous benefits to physical therapy during pregnancy.
Prevention
Even if you’re not experiencing problems yet, physical therapy is a great way to prevent issues from arising. Stronger back muscles mean you’re more prepared to support a baby belly, likely leading to less back pain. Learning exercises now can prevent you from suffering later on during pregnancy.
Consider this: Even if physical therapy doesn’t help you prevent anything, it can still only make you stronger. The exercises your PT suggests will improve your mobility and make it easier for you to carry a baby before and after birth.
Pregnancy Back Pain
Back pain is common during pregnancy in general, affecting anywhere from 50 to 80% of pregnant women. According to research, lower back pain usually happens between 5 and 7 months. However, for some people, back pain can begin in the first trimester, around 8-12 weeks.
No matter when you’re dealing with back pain, consider if seeing a physical therapist could help.
Your physical therapist may use a combination of therapies including:
- Moving your muscles
- Hot therapy
- Cold therapy
- Massage
Your PT will also teach you exercises that you should do at home. Typically, they will show you how to perform the exercises and then watch you do it to ensure correct form. Your PT will also let you know how to do the exercises and how many reps.
You may be “prescribed” one or a set of exercises. Exercises may include body weight, hand weights or other accessories. The types of exercises suggested depend on your type of back pain and your current mobility. Remember that physical therapy is a patient-involved therapy. It is essential to do these exercises at home for your pain to improve!
Strengthen Delivery Muscles
You can also go to physical therapy to help you strengthen the muscles used during childbirth. Delivery is intense on the body and the more prepared your muscles are, the slower they’ll get fatigued. Ideally, this may make labor easier, faster and less painful.
Although you can strengthen “delivery muscles” through regular exercise, that may be difficult for some who have limited mobility during pregnancy. A physical therapist can help identify exercises you can safely perform that will help over the long run.
Maintain Muscle Tone
Along with strengthening the muscles you use for labor, physical therapy can also help you maintain muscle tone. Unfortunately, muscle tone can deteriorate fast when you’re inactive. This can happen during pregnancy if exercise becomes difficult. A physical therapist will understand your limitations and will work with you where you’re at, recommending appropriate exercises. This will help you maintain your muscle tone in a way that’s comfortable and safe.
In most cases, you’ll perform the suggested exercises in the office to ensure you’re doing them correctly. After, you’ll do the exercises at home as suggested by your PT (ex. 10 reps daily).
Using a physical therapist to help you maintain muscle tone may also help your body rebound faster after labor. It should take you a shorter amount of time to work back up to your previous physical activity level if you’re maintaining it all along. This may be especially important for athletes or those who play on sports teams.
Can Help Incontinence
Your physical therapist can use pelvic floor muscle training (PFMT), which is commonly suggested during pregnancy and after birth to prevent or treat incontinence. Since you can’t see your pelvic floor muscles, they can be hard for some people to target. A physical therapist can help ensure you’re working the correct muscle before prescribing you the at-home exercises.
Can Help You Adapt to Body Changes
During pregnancy, your body keeps changing. And after labor, your body changes yet again. Physical therapy can help guide your body through all these changes. It can help you maintain mobility, ensuring you’re still able to get things done without straining your muscles. It can also help you with good posture as your center of gravity changes, reducing back pain.
Physical therapists will also educate you about body mechanics and proper form as your body goes through different phases.
Helps Prevent Postpartum Conditions
Strengthening your muscles through physical therapy can also make it less likely that you’ll experience postpartum conditions like pelvic organ prolapse and diastasis recti.
If you find a physical therapist you like now, you can continue using them postpartum. PT postpartum can also help you regain the muscle mass you lost from inactivity. If you have a c-section, PT can be especially helpful.
Targeted Advice
Although you can find advice online about what movements to perform for back pain or an easier delivery, physical therapists give you targeted advice. Every body is different, especially during pregnancy. What works for someone else might not work or be comfortable for you. In some cases, you may have a complex pregnancy where certain movements aren’t safe and professional advice is required. This may be true if you have a pre-existing condition or physical limitations.
Similar to a doctor, you can tell a physical therapist your aches and pains and they can suggest specific solutions. Instead of guessing which movements are best for your body, a PT will directly tell you.
Seeing a Physical Therapist During Pregnancy
Although you can ask your doctor for recommendations, you do not need a referral to see a physical therapist. Physical therapists are covered under most healthcare plans. As always, be sure to alert your PT that you’re expecting so they can give you appropriate advice.
Most patients have at least a few sessions with a physical therapist. During your first appointment, your physical therapist will hear your concerns and should lay out a treatment plan of what to expect.
Even if you aren’t covered by healthcare insurance, it may be worth booking a single appointment. Learning just a few stretches can be enough to alleviate some back pain.
Physio Ball Exercises During Pregnancy
One thing your physical therapist may recommend is a physio ball. Using a physio ball during pregnancy is a good way to maintain mobility and muscle endurance.
Even standing can put pressure on your back, making your aches even worse. This can make it difficult to exercise. When you use a physio ball, it reduces pressure on your back, allowing you to exercise without pain.
For more information, read: Pregnancy Exercises on Ball: 11 Best Birthing Ball Exercises
Summary: Physical Therapy During Pregnancy
It’s a good idea to see a physical therapist during pregnancy for a variety of reasons. Most commonly, a physical therapist can improve back pain by teaching you exercises to do at home. Over time, these exercises stretch and strengthen your muscles and reduce the tension on your back. Physical therapy during pregnancy can also prepare your body for birth with targeted pelvic floor exercises. It’s also a good idea for those who are afraid of losing muscle mass during periods of inactivity.
P.S. Do You Have a Fetal Doppler Yet?
The BabyDoppler is a pocket-sized device that allows you to hear your baby’s heartbeat before birth! Simply use the probe and ultrasound gel to detect your baby and hear the sweet sound amplified through speakers.