Pregnancy takes a huge toll on a woman’s body, and so do the demands of looking after a newborn child, which is why so many seek help from physiotherapy experts in Weybridge.
If you’re experiencing back pain or muscle weakness in your abdomen or pelvic area, read our tips on how to strengthen yourself.
– Pelvic floor muscles
Pregnancy and childbirth have a big impact on pelvic floor muscles, stretching as you expand throughout pregnancy and during labour.
That’s why it’s important for new mums to continue with their pelvic floor exercises long after they welcome their bundle of joy into the world.
– Supporting your back
Not only does your back have to support extra weight during your pregnancy, but damage can be done after your child is born as well. Breastfeeding, bathing and picking babies up, and changing nappies all see you bend over, placing extra strain on your back.
Therefore, you should really try to strengthen your muscles and readdress the imbalance in your posture. Make sure you stand tall, try to change and dress babies at waist height instead of bending down, and use a chair with back support to feed your little one.
Lifting and carrying your baby only gets more difficult as they become older and heavier, so it is a good idea to start good habits from an early age before you really do your back muscles some damage.
– Strengthening tummy muscles
It’s hardly surprising your abdominals need help recovering after childbirth, having been stretched significantly during the latter part of your pregnancy. You might even develop a gap between your transverse stomach muscles (diastasis recti) as your womb expands against your abs, forcing them to separate.
While you might think sit-ups and crunches are the way back to a flat stomach, these will not benefit you if your outer abdominal muscles are still detached. Pelvic tilts, bracing, and deep stomach exercises that see you draw in and release your lower stomach muscles will help you regain strength in this area.