Tag Archives: Pregnancy

Exercise, Health and Wellness, Pelvic Health, Pelvic health physiotherapy, Pregnancy

Exercising during Pregnancy: It’s Physiotherapist Approved!

September 9,2025 Sharon Tierney Leave a comment

Pregnancy is an exciting journey, but it can be nerve wracking as well when it comes with many changes in the body. Unfortunately, these changes usually have side effects which include nausea, discomfort, fatigue, soreness, and pain. This alongside a disruption in your normal lifestyle can be very hard to adapt to. Many will wonder whether there is anything that can help. As a result, a common question that comes up with expecting mothers is it safe to do exercises and if yes, what can I do?

The good news is that, with the right guidance, doing exercises not only safe but also beneficial for mom and baby! Physiotherapists are experts that specialize in movements and body mechanics. Thus, this means they can recommend safe, effective, and individualized exercise programs to help through your pregnancy.

Why does exercise matter during pregnancy?

Fortunately, lots of research has gone into this topic, and the science supports it. The American College of Gynecologists and Obstetricians actually recommends 150 minutes of moderate aerobic exercise each week. In fact, if you were already active before the pregnancy, it is recommended to continue at that same level as long as your or comfortable. The possible benefits of staying active during pregnancy include:

Easing back pain
Decreases risk of pregnancy complications like gestational diabetes, preeclampsia and cesarean births
Improving circulation, can be beneficial in the case of swelling
Helping your body to prepare for labour with better endurance and flexibility
Supports mental well-being by reducing stress and improving sleep
Help with the recovery after delivery and return to your normal weight

However, it is important to understand that not all exercises are safe. For example, extreme and contact sports or hot yoga are not recommended due to risks of trauma and overheating respectively. Your physiotherapist can help you to create a program that is personalized for you, depending the trimester, and previous physical fitness, and medical history.

What do I need to know before exercising during pregnancy?

There are still some risks with exercising, but the benefits far outweigh the risk as long as we follow some safety tips.

Initially, get a clearance from your ob-gyn or doctor to continue exercises
Avoid overheating and dehydration
Listen to your body and stop if you feel dizzy, breathless, or experience pain
You may benefit from belly belts and a supportive sports bra for comfort

What are some safe exercises recommended by physiotherapists?

1. Walking or biking

Walking and biking are one of the safest and most accessible exercises during pregnancy. It helps to keep your body active without putting too much stress on your joints.

2. Prenatal yoga and stretching

Gentle yoga can help to reduce pain in your back and hip area which is very common in pregnancy. It can also help with flexibility, posture correction and with stiffness. Experienced physiotherapists can teach appropriate poses and stretches, and modifications as needed.

3. Pelvic floor exercises

It is crucial during pregnancy to strengthening the pelvic floor muscles. These exercises support the pelvic structures, and help to reduce the chances of getting incontinence (inability to control urination) during and after pregnancy. A trained pelvic health physiotherapist can teach you how to activate the right muscles.

4. Core and stability training

Safe core exercises, such as pelvic tilts or modified planks, strengthen the abdominal and back muscles. This helps support the shifting posture of the body to accommodate the growing belly.

5. Swimming or water aerobics

Performing exercises in water can help swelling and helps to take the extra weight off the body for a bit. The water supports your weight while also providing great resistance for a full body workout.

6. Light resistance training

It’s safe to use weights or resistance bands to maintain muscle tone and to prepare the body for the physical demands of childbirth and postpartum care. A supervised exercise program can help you to maintain controlled movements, good form, and proper breathing.

What are exercises to avoid during pregnancy?

• Standing for long period of time in same position

• Exercises lying flat on your back for long periods in your second and third trimester as it can restrict blood circulation to fetus

• Heavy weightlifting or straining movements

• Activities where there is a risk of fall or contact ex. skiing, basketball, soccer

What is the role of a physiotherapist in exercising during pregnancy?

Physiotherapists can also give advice on how to make life easier at home. For example, special pregnancy pillows to increase comfort while sleeping.

Every pregnancy is different, a physiotherapist can:

• Help to assess your posture, movement, and areas of weakness

•Teach safe exercises program which is safe for you and adjust them based on your trimester

•Help manage common pregnancy complications like back and pelvic pain, sciatica pain

•Provide education on what to expect and how to set yourself up for success before, during, and after pregnancy

Ready to get started?

If you or anyone you know is pregnant and confused with what to do or how to start exercises safely look for PhysioNow! We have 10 clinics across the GTA to support you from Burlington, Oakville, Mississauga to Etobicoke. We offer private treatment rooms, free and accessible parking, and extended hours including evenings and weekends for your convenience. Book an assessment and treatment with our experienced physiotherapy team today to receive a safe, personalized plan that supports both you and your baby!

Pelvic Health, Pelvic health physiotherapy, Pregnancy

Pregnancy Pains: Sacroiliac Joint Dysfunction

April 8,2025 Sharon Tierney Leave a comment

Pregnancy is a time of immense physical and emotional changes. As your body adapts to the growing baby, many women experience various discomforts and physical challenges. One of the less discussed, but relatively common issues is sacroiliac joint dysfunction (SIJD). Unfortunately, this condition can significantly impact a woman’s comfort and mobility during pregnancy.

What is sacroiliac joint dysfunction (SIJD)?

Firstly, the sacroiliac joints are located at the base of the spine where the sacrum (the triangular bone at the end of the spine) meets the bones of the pelvis. Importantly, these joints play a role in transferring weight and forces between the upper and lower body and across sides of the body. Ultimately, this joint contributes to your ability to move and weight bear effectively. Sacroiliac joint dysfunction occurs when there is an imbalance, irritation, or dysfunction in one or both of these joints, causing pain and discomfort.

During pregnancy, the body undergoes numerous hormonal, structural, and biomechanical changes to accommodate the growing fetus. These changes can strain the sacroiliac joints, leading to dysfunction.

What are the causes of SIJD during pregnancy?

Several factors contribute to sacroiliac joint dysfunction during pregnancy:

Hormonal changes: One of the primary hormones responsible for SIJD during pregnancy is relaxin, a hormone that increases the flexibility of ligaments and joints in preparation for childbirth. While this is necessary for labor and delivery, it can cause excessive movement or instability in the sacroiliac joints, leading to SIJD
Weight gain: Additionally, as the baby grows, your body naturally gains weight. This can alter your posture and create additional stress on the sacroiliac joints, particularly in the later stages of pregnancy. Ultimately, the extra weight can make the joints less stable and more prone to irritation.
Postural changes: As your belly grows, your center of gravity shifts, and your posture changes to compensate. This can cause misalignment in the pelvis and place uneven pressure on the sacroiliac joints, contributing to dysfunction.
Increased blood flow and fluid retention: Pregnancy also increases blood flow to the pelvis, which can cause swelling and fluid retention around the sacroiliac joints. Unfortunately, this added pressure can exacerbate discomfort and lead to joint dysfunction.

What are the symptoms of SIJD?

The symptoms of SIJD can vary from woman to woman, but the most common signs to watch for include:

Pain location: In the lower back and pelvis on one or both sides of the sacroiliac joint. It may radiate to the buttocks, hips, groin, or thighs
Difficulty with certain movements: For example, standing, walking, bending, getting in and out of bed or climbing stairs. Also, static positions like prolonged sitting or standing can be difficult
Relieving positions: Usually, pain improves when lying down or shifting positions.
Instability: Some women may feel as if their pelvis is “out of alignment” or unstable, and may even experience a feeling of the joint “moving” in and out of place.

How do I manage SIJD during pregnancy?

Exercises before, during, and after pregnancy can make a big difference in your pain and discomfort levels. Alway check with a health care professional before starting a new routine.

While SIJD can be uncomfortable, the good news is that there are several strategies that can help alleviate the pain and discomfort associated with this condition during pregnancy.

1. Prenatal exercises and strengthening

Gentle exercises that focus on strengthening the muscles around the pelvis and lower back can help provide stability to the sacroiliac joints. Focus on exercises that strengthen the core, hips, and glutes, as these muscles support the pelvis. For example, yoga, swimming, and walking are great low-impact options.

2. Pelvic tilts and stretching

Pelvic tilts are an excellent way to relieve pressure on the sacroiliac joints and strengthen the muscles around them. Furthermore, stretching the hip flexors, hamstrings, and lower back can also help reduce tension and improve flexibility in the pelvis.

3. Proper posture and body mechanics

Maintaining good posture is crucial to prevent further stress on the sacroiliac joints. Avoid slouching, and try to stand with your hips in alignment with your shoulders. When lifting, be sure to bend your knees rather than your back and avoid twisting motions while lifting.

4. Use of supportive devices

Pregnancy support belts or pelvic belts can help stabilize the pelvis and alleviate strain on the sacroiliac joints. These belts gently lift and support the growing belly, reducing pressure on the joints.

5. Physical therapy

A Pelvic Health Physical Therapist can provide personalized exercises, stretches, and manual therapy techniques to help reduce pain and restore pelvic stability. Manual therapy techniques such as joint mobilizations can sometimes help relieve pain in the sacroiliac joint.

Looking for help?

Then talk to us at PhysioNow! We have many experienced Registered Physiotherapists and Pelvic Health Physiotherapists to help you with your pregnancy pain. With 10 great clinics across the GTA from Burlington, Oakville, Mississauga and Etobicoke, we can get you on the road to recovery in no time! Book with PhysioNow today for your first assessment and treatment.

General Category, Pelvic health physiotherapy, Physiotherapy, Pregnancy

Why You Should Do Pelvic Floor Muscle Training During Pregnancy

September 19,2023 Sharon Tierney Leave a comment

Pelvic floor muscle training, when done in a structured way, helps to prevent certain complications during pregnancy and labour. These changes occur due to hormonal and anatomical changes. The complications that usually occur are incontinence, perineal tears, pelvic organ prolapse, less active pushing required during second stage of labour.

Why is pelvic muscle training important?

Pelvic Floor Muscles

The pelvic floor is a set of muscles attached to the spine at the back and to the pubic bone at the front. Importantly, these muscles are the key supporter for the uterus, bladder and bowel. Some activities of daily living help women maintain their pelvic floor strength to functional level. Unfortunately, pregnancy and childbirth lead to the potential injury and weakening of these muscles. As a result, pelvic floor dysfunction is common after childbirth. This includes urinary incontinence, pelvic organ prolapses, dyspareunia and perineal tears. Significantly, this reduces the quality of life in women and cause them to withdraw from fitness.

Structured pelvic floor training help to prevent or reduce these complications. First, it helps to elevate pelvic organs and the resting position of bladder to improve incontinence and prolapse. Also, training during the antenatal phase reduces the active pushing required during the second stage of labour. Additionally, it improves incontinence by improving co-contraction of the pelvic floor muscles as the abdominal pressure increases. Overall, correct pelvic floor muscle contraction is the key factor to achieving the benefits of pelvic floor muscle training.

What happens to the pelvic floor during pregnancy and childbirth?

First, pregnancy usually leads to the decrease in levator ani strength (one of the major pelvic floor muscles) and anatomical changes occur such as downward movement of the bladder neck, increase in bladder neck mobility, downward movement of pelvic organs, and decrease in urethral resistance due to increased pressure from the growing uterus. As the gestational age increases, so too does the weight of the uterus leading to the pelvic floor being oppressed. As a result, there can be damage to the muscles and nerves.

Secondly, during pregnancy a large amount of progesterone is secreted to maintain pregnancy. Notably, progesterone is a smooth muscle relaxant. The pelvic floor has high amounts of smooth muscle, meaning progesterone may decrease pelvic floor support and urethra tension. In conclusion, the mechanical and hormonal changes of pregnancy may have an irreversible effect on the pelvic floor. They need to be addressed at the right time through pelvic floor muscle training which is achieved through pelvic health physiotherapy.

Also, during labor, when there is vaginal surgical delivery (episiotomy), a large fetal head or a long second stage of labour, it will lead to damage in the pelvic floor muscles if they are too tight or the perineal area has less flexibility. Vaginal surgical delivery, large fetal head circumference and a prolonged expulsive stage are risk factors for a labour-associated pelvic floor injury.

Effect of pelvic floor muscle training during pregnancy and after childbirth

Firstly, training during pregnancy helps to prevent developing urinary incontinence and can significantly improve the strength of pelvic floor muscles.
Secondly, exercises with a perineometer in the post-partum period are helpful in restoring the function and tone of the muscles. Importantly, this aids in preventing early cystocele and rectocele by limiting the movement downwards and improving the vaginal muscles for the retention of contraceptive diaphragm. The “Perineometer,” is an instrument that provides a visual guide to the patient during her exercises.
Perineometer for pelvic muscle training
Next, training improves the neuromuscular activity of the pelvic floor in many motor tasks after a partial denervation of nerves in after the first pregnancy.
Furthermore, training helps to treat nonspecific low back pain and pelvic girdle pain during pregnancy as pelvic floor muscles provide stability to the spine.
Additionally, training helps to shorten the second stage of labour and reduce perineal tears by improving the flexibility, strength and motor control. Overall, this may reduce the need of assisted delivery through forceps and episiotomy.
Lastly, female sexual dysfunction after delivery can be treated by pelvic floor muscle training as it increases the flexibility of the pelvic floor to help the vagina feel looser and relax.

Considering all the positive effects of pelvic floor muscle training during and after pregnancy, it is highly recommended to see a trained pelvic floor physiotherapist. They will guide and train the pregnant women at the right time to prevent or treat any of the pelvic floor disorders.

If you are experiencing pelvic pain or are interested in pelvic floor muscle training, PhysioNow has experienced pelvic health physiotherapists that would love to assist you. Book with PhysioNow today for your first assessment and treatment!