Relieve stiffness and prepare your body for childbirth

The physical strain pregnancy puts on an expectant mother’s body should not be underestimated. An obstetrician gynaecologist offers her insights for alleviating discomfort and promoting wellbeing with exercise and stretching throughout pregnancy. 

“Incorporating a simple stretching routine into your daily schedule can help relieve muscular tension, support maternal and baby health, and prepare the body for childbirth, making the experience a bit smoother. 

“The Royal College Guidelines recommend that expectant mothers should aim for at least 150 minutes of moderate intensity exercise per week during pregnancy, as this has multiple benefits for mother and baby,” says Dr Natalie Odell, an obstetrician and gynaecologist practising at Netcare Park Lane Hospital.

“Regular exercise and stretching are associated with a reduced risk of developing hypertension and diabetes in pregnancy, as well as assisting with controlling weight gain in pregnancy. 

 “Physical activity also helps improve sleep, which is vital for pregnant women and their unborn babies’ development. As your pregnancy progresses closer to full term, it can be difficult to find a comfortable resting position, and you may find using pregnancy pillows or carefully arranging pillows to support you while ensuring no pressure on your bump can be helpful,” she suggests.

“Pregnancy can be an emotional rollercoaster, with the mother experiencing rapid hormonal changes coupled with the excitement and nerves of preparing for parenthood. Studies have demonstrated that exercise significantly improves mood both during and after pregnancy and reduces the risk of postnatal depression in new mothers – a risk that should never be overlooked or taken lightly,” Dr Odell notes.

“Stretching is so important for preventing injury, as it warms the muscles before exercise and post-exercise stretching also helps to avoid stiffness in the muscles both during and after pregnancy.”

Five stretches for Moms-to-be

• Lower back stretches can relieve the tension you may feel in your lower back. Position yourself on all fours. Arch your back and hold the position for a few seconds, then straighten your back to be as flat as possible and hold this ‘table’ position. 
• From this position on all fours, sit back, resting on your shins. Stretch your arms forward and put your head down.
• Hip openers can help release stiffness in the hips. Sit on the floor with your knees open as wide as you can manage while you bring your feet towards your pelvis. 
• While sitting in a chair, extend your neck, stretching to each side with the shoulders relaxed.
• In a standing position, tilt your pelvis forward and hold for a few seconds before tilting it back.

Safety first

“If any specific exercise or stretch is uncomfortable, it is best to seek guidance from your treating obstetrician who may refer you for specific therapy, such as with a physiotherapist or chiropractor, to help relieve pain or discomfort,” Dr Odell says. 

• Avoid any exercises where you lie directly on your stomach
• Ensure there is no pressure or trauma to your baby bump
• Listen to your body – make adjustments if a position or movement is uncomfortable
• From about 24 weeks of pregnancy, avoid lying flat on your back 
• Seek guidance from your obstetrician before using heat packs on sore joints

As a specialised maternity facility, Netcare Park Lane Hospital includes one of the country’s most respected neonatal intensive care units alongside caring and experienced obstetric teams. 

“As soon as you are contemplating pregnancy or discover that you are expecting, it is vital to make your first appointment with an obstetrician gynaecologist to help you prepare for all aspects of pregnancy for the best chance at a safe and healthy confinement,” Dr Odell concludes.