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Healthy You Archives Healthy You Archives |
Just for Women
'Training' for ChildbirthGet in shape for pregnancy, labor and delivery—it will help prevent problems! You wouldn’t think of running a marathon without training. Why not take the same approach for the nine-month “marathon” of having a baby? “Runners train for endurance and injury prevention,” says physical therapist Jennifer Roeder of Women’s Health Rehabilitation Services of Lehigh Valley Hospital and Health Network. “Expectant mothers should do the same, to prevent problems like calf cramps and headaches, and to prepare their bodies and minds for labor and delivery.” Try this regimen from Roeder and her Lehigh Valley Hospital colleagues, gynecologist Kristin Friel, M.D., and family physician Susan Mathieu, M.D.: Educate yourself — Take a childbirth class. (Click here or ask your doctor or midwife.) Practice good posture — Most pregnancy-related back pain can be traced to a misaligned spine. Extra weight on your front pulls your center of gravity forward and creates too much curve in your back. When you stand, your ears, shoulders, hips and ankles should be in a straight line. (If back or pelvic pain limits your functioning, ask your doctor about physical therapy.) Exercise regularly, including Kegels — Staying physically active helps prevent such problems as leg cramps, back pain, hemorrhoids and even varicose veins. Don’t forget Kegels, the simple muscle-squeezing exer-cises that strengthen your pelvic floor muscles for childbirth and after. Have your doctor or nurse show you how. Do your stretches — Hamstring and calf stretches can prevent numbness and cramps in your legs, a common problem in preg-nancy. (Tell your doctor if one leg is warmer or more swollen than the other, which could indicate a blood clot.) Stretch your neck, shoulders and wrists to prevent carpal tunnel symptoms. Your body produces more fluids during pregnancy, and extra fluid in your hands can compress wrist nerves. Therapy or a brace also may help. Get a massage — Massage therapy can ease back pain and help you relax. Watch your weight gain — Staying within the recommended range helps prevent varicose veins, hemorrhoids and incontinence. If you were at a healthy weight before pregnancy, you should gain 20-40 pounds. Overweight women should gain no more than 15-20 pounds. Brush and floss — The extra estrogen in your body during pregnancy can cause gum irritation. Keep brushing and flossing to prevent plaque and cavities, and see your dentist for regular six-month cleanings. Take your vitamins and minerals — If pre-natal vitamins upset your stomach, try a children’s chewable complete vitamin. But add 400 milligrams of folic acid daily to decrease your baby’s risk for spinal abnormalities. You also need an extra 500 milligrams of calcium now (or a total of 2,000 milligrams daily) for your baby’s bone growth. You can get that in a large glass of milk or one extra-strength Tums. Stay regular — High-fiber foods prevent constipation, which can cause hemorrhoids. “Finally,” Mathieu says, “like every good marathon runner, make sure you drink plenty of fluids and get a full night’s rest.”
Want to Know More about relaxing, exercising during pregnancy (including Kegels) and creating a birth plan? Call 610-402-CARE This page last updated 2/12/08 04:08 PM
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 November December 2005 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
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Aging Well
Keeping Up to Date
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