What happens to my core muscles during pregnancy?

During pregnancy, your posture changes and the weight increases as the baby grows. The enlarging uterus causes the abdominal and pelvic floor muscles to stretch, and your diaphragm has less space to move. This may cause the two bands of muscles that meet in the middle of the abdomen to separate. These stretched muscles struggle to work efficiently and therefore your usual day-to-day activities, such as lifting, getting out of bed, going to the toilet, and even coughing or sneezing which all increase intra-abdominal pressure can become much harder and increase the strain on these muscles.

As a result, your chances of low back pain or pelvic floor dysfunction may increase 

How can I protect my core?

You can help reduce the chances of these things happening by exercising your core during and after pregnancy and by trying to manage the intra-abdominal pressure created by your day-to-day activities. 

Here are some of the tips you can do to protect your core:

  • Lifting: Over the past years we have been told that we should always lift something with a wide base of support, squat and keep the spine in neutral, not bending or arching our back. Recent research suggests that bending from the spine when lifting will not necessarily damage your back. But when we are talking about lifting heavy loads, without forgetting all the changes that are occurring in your body throughout pregnancy, and with a sudden increase of intra-abdominal pressure, we need to be more mindful of the technique.  So, when lifting heavy loads, we encourage you to bend your knees and hips, and head, keep your back straight, inhale through your nose and then gently engage your core and glutes as you exhale through your mouth look straight and lift at the same time. 
  • Getting out of bed: As your bump gets bigger it can be beneficial to roll onto your side, send your legs off the bed, and as you breathe out, engage your core and use your arms to push yourself up. 
  •  Pregnancy pilates: Pilates focuses on core stability, strength and improving your posture and balance. These exercises strengthen the deep postural muscles of the abdomen and the spine, making them an excellent way to cope with your body’s changes.
  • Use the knack: this is a useful technique and an exercise that involves squeezing and lifting your pelvic floor muscles just before you cough, sneeze or blow your nose. This can help you control bladder leaks, protect against prolapse and reduce the sensation of heaviness when you increase the intra-abdominal pressure. It can definitely make a difference, mainly if you are symptomatic!
  • Avoiding constipation and straining: Being constipated is the worst thing you can do to your pelvic floor whether you are pregnant or not.

How does constipation affect my core?

Your pelvic floor muscle strength is important for both bowel and bladder control. repetitive straining from constipation can lead to a weakening of the pelvic floor muscles, excessive stress on pelvic organs and nerves, as well as bladder dysfunction and recurring accidental bowel leakage.

What can I do if I am constipated?

  • Eating healthily and regularly; avoid skipping meals as it can lead to irregular bowel habits. A simple diet with healthy amounts of fibre, aiming for 20-30 grams per day is recommended: a variety of fruit and vegetables (spinach, asparagus, carrot, celery, pears, apples, grapes, oranges, strawberries, figs), chia seeds, linseeds. Aim to drink at least 1.5 litres of fluids per day; or 3L if breastfeeding.
  • Exercise regularly. Keeping active can improve bowel habits in some people. Try to exercise 20-30min per day, fresh air, outdoor activities, walking the dog or gardening can help you.
  • Make sure to have good toilet habits. Most people respond well to a regular habit. About 20-30min after a meal is the most likely time for the bowel to work because of the gastrocolic reflex, which is triggered when food reaches the stomach. Make sure you don’t ignore the urge when you need to go!
  • Always take your time: Get comfortable, and don’t rush yourself!
  • Use a footstool. Getting your knees higher than your hips puts your body in a better position for going to the toilet. Lean forward and rest your elbows on your thighs.
  • Avoid straining. When you strain you brace your tummy muscles, hold your breath and you don’t relax your pelvic floor muscles. Instead, take a slow breath in relaxing your tummy, then breathe out through your mouth as if blowing out a birthday candle. You should feel your tummy muscles gently tighten and your back passage open and relax.
  • If you are still struggling to open your bowels even after trying all these techniques, speak to your GP who may discuss the use of laxatives with you.

 

If you have any questions at all, please do not hesitate to contact us at 01223 914140 or email enquiries@vineryroadstudios.co.uk