Pregnancy is an exciting and transformative time, but it often brings with it physical discomfort. Back pain, pelvic problems or tension are common and can affect mobility. Physiotherapy helps pregnant women to support their bodies, relieve pain and stay active. Individually adapted measures not only improve the quality of life during pregnancy, but also optimally prepare for the birth.
Understanding the physical changes during pregnancy
During pregnancy, the body changes at a rapid pace. The growing belly shifts the center of gravity, putting more strain on the muscles and spine. In addition, the hormone relaxin causes ligaments and joints to become more elastic in order to prepare the body for birth. This loosening is necessary, but often leads to instability and pain in the affected areas.
Another aspect is the physiological changes in the blood circulation and lymphatic system. The increasing blood volume and the pressure of the uterus on blood vessels can cause circulation problems and swelling. Physiotherapy specifically intervenes here to stabilize the body, reduce pain and maintain mobility.
Targeted pain relief for common complaints
Back pain: the most common side effect
Back pain is one of the most frequently mentioned complaints during pregnancy. The lower back in particular suffers from the change in statics and the additional strain caused by the baby’s weight. Physiotherapy helps with this:
- Active stabilization exercises: These specifically strengthen the muscles of the lumbar spine and prevent tension.
- Manual techniques: Blockages in the spine and tense muscles are released through gentle mobilization.
- Posture improvement: Physiotherapists analyze and correct posture to create lasting relief.
Pelvic and hip pain: counteracting instability
Loosening of the ligaments in the pelvic area often causes instability and pain that can radiate into the legs.
- Pelvic floor training: Training the pelvic floor not only improves stability, but also strengthens support for the growing baby.
- Hip mobilization: Targeted mobilization exercises help to relieve pain in the hip region and promote mobility.
- Individual relief exercises: These reduce the tension on the pelvis and promote relaxation of the surrounding muscles.
Swelling and heavy legs: relief through gentle techniques
Swelling, particularly in the legs, is a common problem. The altered blood circulation and pressure on the veins often lead to fluid retention. Physiotherapy offers effective solutions:
- Lymphatic drainage: This special technique helps to remove accumulated fluid and improve circulation.
- Activation exercises for the leg muscles: These promote blood circulation and strengthen the muscles to reduce pressure on the blood vessels.
Maintaining mobility – for an active pregnancy
Breathing exercises for relaxation and preparation for birth
An effective breathing technique is not only helpful during childbirth, but also helps to reduce stress and prevent tension. Physiotherapists demonstrate targeted breathing exercises that improve oxygen supply and relax the muscles.
Holistic exercise training
Gentle exercise programs maintain mobility and improve fitness:
- Pregnancy Pilates: This method combines gentle muscle training with breathing techniques that are tailored to the needs of pregnant women.
- Water gymnastics: The buoyancy in the water relieves the joints and spine, while at the same time effectively exercising the muscles.
- Coordination training: Exercises to improve balance promote body control and help to avoid tripping hazards in everyday life.Coordination training: Exercises to improve balance promote body control and help to avoid tripping hazards in everyday life.
Practical tips for everyday life
Ergonomics at work and at home
Pregnant women who sit or stand a lot at work benefit from ergonomic advice:
- Sitting postures: Physiotherapists show how the sitting position can be adjusted to relieve pressure on the spine.
- Standing positions: For jobs that require long periods of standing, short breaks for movement and stretching help to relieve the joints.
Relief at night
The correct sleeping position is crucial for restful sleep. Physiotherapists recommend the use of nursing pillows or supportive cushions to reduce pressure on the hips and back.
Advantages of physiotherapy for pregnant women
- 1. pain relief: acute complaints are treated in a targeted manner without the use of medication.
- 2. prevention: Physiotherapy applied at an early stage prevents later complaints and supports the body in its ability to adapt.
- 3. birth preparation: breathing techniques, pelvic floor training and mobilization exercises prepare the body for birth.
- 4. improved quality of life: pregnant women remain active through targeted therapy and feel physically stronger.
Physiotherapy for pregnant women is a gentle and effective way of overcoming the challenges of pregnancy. It supports the body to relieve pain, maintain mobility and prepare for the birth.
Physiotherapie Marsch offers individually tailored therapies for pregnant women – from pain relief to birth preparation. Make an appointment and experience how physiotherapy can make your pregnancy more comfortable and active.