Navigating the world of pregnancy can be overwhelming, especially with all the information out there. As a mom of three, I’ve learned through experience and research how crucial it is to avoid certain mistakes during pregnancy. Today, I want to share some key tips to help you have a smoother, healthier pregnancy journey. These insights are based on expert advice and my own experiences, aimed at ensuring you and your baby thrive.
Understanding Your Body’s Changes
When you’re pregnant, even simple activities like getting into and out of bed become something you really need to think about. This is because even easy movements can place additional pressure on your weakened abdominals and pelvic floor muscles. These muscles act like an elastic band that wraps from your ribs to the back of your pelvis, stabilizing your core, supporting your internal organs, and assisting in the birthing process.
During pregnancy, this elastic band starts to stretch to accommodate the growing baby, naturally weakening over time. Simple movements can then place extra pressure on this already stretched-out band, potentially leading to post-birth complications like prolapse, abdominal separation, urinary incontinence, or persistent back and pelvic pain. Everyday actions like lifting your child, carrying groceries, or bending to pick something up can amplify these risks if done incorrectly.
Proper Techniques for Everyday Activities
- Getting In and Out of Bed
Typically, when you’re not pregnant, you might leap into bed by sitting on the edge, swinging your legs in, and then lying back down. However, during pregnancy, this approach can add extra load or tension to your abdominal wall and pelvic floor. Instead, you should learn how to log roll: sit on the edge of the bed, drop down onto the elbow as your legs swing up together, and then gently roll onto your back. To get out of bed, roll onto your side, swing your legs off, and press up through both hands while keeping your shoulders and pelvis aligned.
- Sitting Posture
Adopting a proper sitting posture during pregnancy can greatly influence your overall comfort. Avoid perching on the edge of the seat or slumping in the chair, as both positions can increase tension through the abdominal wall and pelvic floor. Instead, sit back in the chair with your hips slightly higher than your knees, and use a rolled-up towel behind your lower back for support. This helps maintain a neutral pelvic alignment and reduces strain on your body.
- Standing Posture
During pregnancy, your posture can shift in one of two directions: leading with your belly or rocking your pelvis backwards. Both positions add additional load and tension through the abdominal wall and pelvic floor muscles. To avoid this, stand with your pelvis in a neutral position. Rock your pelvis backwards and forwards to find the middle ground, ensuring your feet are directly under your hips and your knees are unlocked. Stack your ribs over your hips, melt your shoulders down the spine, and elongate through the crown of your head.
- Lifting Objects
When lifting objects, it’s important to exhale during exertion. This helps your pelvic floor and lower abdominals cope with the increased pressure within the abdominal wall. Split your stance, maintain a neutral spine, inhale and bend at the knees, then exhale as you stand up. For heavier loads, bring the object close to your body and use your core and legs to lift. This technique also applies when lifting a toddler: use a split stance, bend at the knees, inhale down, bring the baby close, and exhale while standing up.
Making Tummy Time Fun for Your Baby
Tummy time is crucial for your baby’s muscle development, but many babies fuss and cry when placed on their tummy. To make tummy time more enjoyable and less stressful, you can:
- Lie directly opposite your baby and sing a song to engage them.
- Place a non-breakable mirror in front of their face to encourage head lifting.
- Use high-contrast toys within 20 centimeters of their face to attract their attention.
- Read a colorful book to them during tummy time.
Regular Exercise and Mindfulness
Regular exercise during pregnancy can prepare your body for childbirth and aid in postpartum recovery. It can alleviate back and pelvic pain, strengthen muscles and joints, enhance overall fitness, and reduce the risk of pregnancy complications. Exercises like core workouts and Pilates routines, suitable for every trimester, help maintain a strong core and support a smoother delivery and recovery process.
Conclusion
Pregnancy brings about significant changes to your body, and being mindful of how you move and carry out daily activities can make a big difference. By adopting proper techniques and making small adjustments, you can minimize the risk of complications and enjoy a healthier pregnancy. Remember to embrace the changes, listen to your body, and seek expert advice when needed.