Pain, Exercise and Pregnancy

I have written previously about how the benefits of exercise and how it can prevent pain. I have also written about listening to your body after birth to judge when it is time to restart exercise. Today I am going to discuss already being in pain but still starting to exercise.

Pain in pregnancy is often caused by the pure fact that your body has changed shaped quickly due to the growing bump and your muscles have not kept up to date with this change and are shortened and lengthened into a non-optimal position for the muscle to work functionally and support and hold up your body in a pain-free way. 

As your bump gets bigger it is pulled forward. Now, just as your biceps and triceps work together, as one lengthens, the other one shortens and vice versa, so too this is true with your back and stomach muscles. In pregnancy as the tummy is pulled forward these muscles shorten and the back muscles lengthen. They are not strong in this position as they are not used to supporting your body in this position and this is what causes pain. 

Now, as the pain is caused by weak muscles, even though you are in pain it is still a good idea to exercise and yes to even restart exercising. But it does need to be specific to the root of the problem; I am not suggesting you start taking up training for a marathon.

In this case I suggest - especially if you are more of a couch potato and have not really done any cardiac work out recently - regular walking, as this is not too strenuous but will start training your heart to become fitter. I also suggest some gentle back and stomach exercises to strengthen the muscles that are giving you the pain. Tucking your bottom and stomach in at the same time (posterior pelvic tilt) is always the best one to start with, and just gently repeat this action. Lying down with your knees bent and gently moving them from side to side is another great one that will gently stretch the side of your back. Another favourite is putting yourself in the all fours position and gently raising and lower your back.

If you are suffering from pregnancy-related pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Do SPD Belts Really Work?

In one word yes, but I will elaborate a bit further as it does need to be in conjunction with preventative measures.

I will start by quickly describing what SPD is. It is the symphysis pubic bone, the bone at the front, which is commonly a very stable joint and closed without a gap on a normal day. During pregnancy the hormone relaxin is released to relax your ligaments and soft tissue in order to make room for your growing baby and for giving birth. Due to this, in some cases the gap between the symphysis pubic joint can open causing instability and pain. Once this pain has started - if it is truly just SPD and no other joints are involved - will continue until after the baby is born. Physiotherapy in this case can only stop it getting worse and cannot stick the joint back together and get rid of the pain. In most cases the pain will go away as soon as the baby is born.

For some unlucky women the pain will linger after the baby is born, due to the hormone relaxin being mimicked in breastfeeding mums which will not exit your body until 3 months after you finish breastfeeding. Fortunately for many though SPD is coupled with a condition called sacroilliic joint dysfunction. This is anther joint that has been moved out of place due to your ligaments relaxing. This joint though can be manipulated back into place often creating an instant relief, and this can be done by your physiotherapist.

So where does the belt come into all of this. The belt will lie over the symphysis pubic joint holding it firmly in place. Now this will not stick it back together but every time you walk quickly or stretch your leg too far this causes more pain. The belt will hold the joint that little bit more in place and also acts as a reminder to keep your legs closer together at all times.

The belt will firmly hold the joint and every time you are regularly walking this will prevent the gap getting larger, causing a small relief taking the sting out of the pain. Again this will not ease the pain as the gap will still be there but it prevents it from getting worse and aggravating it.

I am a great advocate for the SPD belt, but, very importantly, it needs to be coupled with exercise and being aware of what aggravates the pain . For instance not running, doing the stairs one at a time and rolling over in bed with knees together are all important things to remember to not cause the joint any further opening and further pain.

If you want to purchase a belt or suffer from SPD and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Is Walking Considered Enough Exercise in Pregnancy?

I have noticed a common reaction pattern when I am taking a patient's history during an appointment and I ask the question, 'Do you do any regular exercise?'. Often patients will shuffle in their seat, think for a bit then sheepishly say, 'Well I walk to work for 10 minutes'; there is usually a pause, and a look to the floor. To which my response is 'Great! Walking is exercise'.

If you already walk pre-pregnancy then it is perfectly safe to continue your regular walking program. If you are just getting started and pregnancy is the cause for starting a new exercise program then start with 20 to 30 minutes per day 3 days a week. This can be built up to 60 mins every day of the week. This type of exercise can continue right up to and including labour.

Now the reason many people get sheepish about walking as an exercise is because they don't consider it to be a cardio workout and building up a sweat. Now yes, a slow stroll will not achieve this but hills and power walking can. Moderation is the key in pregnancy so don't push yourself to the extreme, however don't be too lazy in your walking either; it is very easy to deceive yourself that you are getting the right balance, in either direction.

Now for the sciencey bit: the chemical byproducts raise your body temperature with overexertion and this can be bad for the fetus. But taking it too slow will have no real effects of exercise on your body. To get it right you can use the talk test to determine your exertion level. You should be able to complete sentences without having to puff and gasp. And if you're into more exact science, a pulse of more than 100 beats per minute five mins after your work out has ended also means you worked a little bit too hard.

Like all sports, doing the technique correctly is essential and can help prevent back pain. Stand up straight, do not arch your back, do not lean forward or back, keep your eyes ahead and not down; this also will help keeping your whole body straight. Keep your chin up, loose shoulders, suck in your stomach and tuck in your behind.

If your are having difficulty with constipation during pregnancy, walking is natural way to help tackle this. Along with eating plenty of fibre and prunes.

Like with any sport and pregnancy if you experience dizziness, pain or bleeding stop and go get yourself checked out.

Walking is also great for after the baby is born, you do not need to wait for your 6 week check up before you resume, you just need to listen to your body to know when you are ready to start and when it needs to rest.

Like with any sport, drink, drink and drink, water is key throughout your whole pregnancy.

Wishing you all chag sameach!

If you are suffering from pain during your pregnancy and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Pelvic pain, not pelvic floor pain

Let's start off with a message of b'sha'a tova to Will & Kate (a.k.a the Duke and Duchess of Cambridge) - and all other expectant mothers out there. I'm reliably informed Kate is a regular reader of these blogs, but in case she misses this one, I have no doubt she's getting this advice from her own physiotherapist (By Royal Appointment).

I will address pelvic floor pain sometime in the near future as most of my pelvic floor blogs are more to do with incontinence. However today I am focusing on pelvic pain, the various causes and what is in the realms of normal-no-need-to-worry pain. 

Pregnancy is a very exciting time in one's life but it can also come with lots of fear and worry. The fear and worry is normal, as long as it's all about ensuring that this new life is safe and healthy and has everything it needs for the best start in there life.

As mentioned in previous blogs, two common causes of pelvic pain are relaxed joints and pressure from the weight of your growing baby. If the pain is constant or there is bleeding, unusual discharge, or strong cramping, it is time to see your doctor rather than visiting your physiotherapist.

With that in mind, it is very common to experience cramp-like pain that feels like your period is coming between weeks 8-12; this is your uterus expanding and as long as there is no bleeding this is within the normal realms of pregnancy.

Functional ovarian cysts, which form due to changes in the way your ovaries make or release eggs are also very common and and normally harmless. They can grow larger during pregnancy and the pressure that your growing uterus puts on your ovaries can cause persistent pain. If the cyst ruptures, the pain may suddenly get worse. It is therefore important to tell your doctor if you have a history of ovarian cysts so he can keep an eye on them or any potential growing ones. On very rare occasions a cyst can twist. This is called torsion, it is serious and needs immediate attention. It sometimes occurs after vigorous activity or having intercourse and is followed by very sharp pain, severe and constant and sometimes nausea, vomiting and sweating. 

As mentioned in a more recent post another common pain is round ligament pain. It is common to the second trimester and the pain is felt from your side, as the ligament that goes from the top of the uterus down to the groin stretches. It is felt more when walking or standing up from a chair. The uterus tilts and pulls on the ligament. Lying on the painful side can often help with this

Especially is the third trimester one can experience pain from the pressure on the baby in your pelvic region, often during movement when walking or in a moving car, because the baby bounces with your movements. Rest can ease this pain.

Braxton Hicks contractions is the pressure or tightening in the pelvis that comes and goes spontaneously. They are often described as practice contractions, often from week 20 onwards and triggered by dehydration (drink lots of water). If however they continue for more than 4 an hour for 2 hours and you are before week 37 it is good to check that it is not preterm labour and go and get checked out.

Relaxed pelvic joints also cause a lot of pain; this is one for the physiotherapist. Caused by the hormone relaxin which relaxes your joints a ligaments, it is common to feel pain over the pubic bone, and down your legs. There are many previous blogs on this.

Constipation is another common complaint and can cause pelvic pain; drink lots of water and eat fibre rich food. It is also important to assume a good position while on the toilet. Ensure your knees are higher than your hips and learn forward. This is the optimum position for the stool to come out with the least obstacles. 

There are many other reasons for pain, some of which are more serious than those mentioned above. For this reason, it is important to get regular check-ups throughout your pregnancy. If you experience any of the below list it is important to go to the doctor immediately

•  
• Pelvic pain that you can't walk or talk through
• Any bleeding
• Fever and/or chills
• Severe headache
• Dizziness
• Sudden swelling of the face, hands, and/or feet
• Persistent nausea and/or vomiting
• Less than 10 fetal kicks in one hour, from 28 weeks until delivery
• More than four contractions in an hour for two hours
• Watery, greenish, or bloody discharge

If you are suffering from pain during your pregnancy and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

When Massage Could Help Relieve Your Pregnancy Pain

Pregnancy is an exciting time period in one's life. However it can also be an extremely daunting time and high stress levels don't do you any favours. With rockets flying it is good to do everything you can to keep as calm and healthy as possible.

The body undergoes some big changes during pregnancy, including postural changes, change in hormone imbalance, weight gain, enlarged breasts, increased plasma and blood volume and the shifting of some of your organs. As a result of these changes many women suffer from pregnancy aches and pains.

Now some of these pains need addressing by a doctor or physiotherapist as they are beyond the realms of normal but some are completely normal and don't need addressing by a medical professional. So what do I advise to those patients that don't fit into the category of medical help but who are uncomfortable and want to do something about it? Firstly I suggest exercise, which has many benefits; if you are unsure what is safe you can read previous blogs or get in touch with a physiotherapist.

I also suggest pregnancy massage by a qualified professional. This is a safe, drug-free relaxing way to reduce and relieve the common discomforts that one can experience. It can improve not only your own physical and mental well being but also your baby's.

Back pain and sciatica are very common in pregnancy. As the posture of one's body changes during pregnancy so so does the centre of gravity, which in turn effects the musculoskeletal system. As the muscles adapt to the new posture they can compress the sciatic nerve, which in turn causes radiating pain from the lower back down to the leg. Massage loosens those muscles and releases the pressure on the nerve. It can also help increase range of motion and elasticity in the joints and muscles.

As the muscles begin to work harder due to the increased weight gain, there is an increase in the production of toxins that literally stick the individual muscle fibres together, which then aggravates nerve endings and causes pain. Massage releases that pain by breaking down the adhesion, releasing trigger points and pushing circulation into the area to increase oxygen and to stimulate the removal of toxins.

Let's move onto leg cramps. Although the reason is not known there are theories that the extra load on the leg muscles may well be a factor. Low levels of minerals and the lack of blood flow through the muscles during prolonged siting or lying could be a cause. As well as eating bananas, massage can also help by again stimulating blood flow and stretching the muscles

Muscle balance can be caused by the quick postural changes and sudden increase in breast size and are often the main cause of sudden upper back pain. Headaches are often caused by the surge of hormones along with an increase in the blood volume circulating the body. Massage relieves the muscle tension and stretches the shortened muscles in the head, neck and shoulders.

Massage can also reduce stress levels which reduces anxiety, improves mood and can increase sleep, which is very important to do before the baby comes and keeps you up at night.

The weight gain and increase in plasma and blood volume increase pressure on the hip, knee and ankle joints. Swelling is often caused by the decreased circulation and increased pressure on blood vessels. Massage helps stimulate soft tissue to reduce the collection of fluids in swollen joints, which also improves the removal of waste products carried by the lymph system. So massage can help flow of blood to the legs to reduce the chances of swelling, varicose veins and blood clots.

With all that being said it is important to determine whether your aches and pains are within normal range and therefore a massage will help or whether to go to a physiotherapist for a more long term treatment to treat the cause of a problem (with the option of a massage on the side). It is also best to discuss the options first with your doctor and if you still not sure what is the best treatment to call a physiotherapist to determine the most appropriate cause of treatment.

If you are suffering from pain during your pregnancy and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Understanding Round Ligament Pain

Round ligament pain is a sharp pain or jabbing feeling often felt in the lower tummy or groin area on either or both sides. This believe it or not is one of the most common complaints during pregnancy and is most common during the 2nd trimester.

There are several thick ligaments (ligaments are what joins two bones together) that surround and support your uterus. One of these ligaments is called the round ligament. This connects the front part of the uterus to the groin (hence that is where the pain is felt).

As your baby grows and your uterus and tummy therefore also grow the round ligament is therefore forced to stretch. If it becomes too stretched it starts to strain. If this happens then sudden movements can cause the ligament to tighten quickly (a bit like an elastic band snapping quickly). This is what causes a sudden and quick jabbing feeling. Ligaments are suppose to tighten and relax slowly when bones bend and straighten.

The symptoms of round ligament pain include a sharp sudden spasm in the belly. More often affecting the right side more than the left. The pain also only lasts a few seconds. Some exercises may cause the pain as well as rapid movements such as sneezing, coughing, laughing, rolling over in bed and standing up too quickly.

How can the pain be relieved?

If you feel it is necessary then you can take over the counter painkillers like paracetamol or acamol. Make sure you are not taking Nurofen (Ibuprofen).

Specific exercise is very good for this. Some exercises are counterproductive to round ligament pain but exercises that keep your stomach and core muscles strong are good. Stretching is also helpful. Often one of the more helpful exercises is putting your hands and knees on the floor, lowering your head and pushing your backside into the air.

Try to avoid sudden movements. Change positions slowly, especially standing up.

Bend and flex your hips before you cough, sneeze or laugh to avoid pulling on the painful ligaments. Heat can also help relieve the pain, but make sure not to put the heat directly over the baby.

Round ligament pain is often quick and not long lasting but you should be aware if anything changes and when to go to the doctor immediately; for instance, severe pain, pain that lasts more than a few minutes, fever, chills and pain on urination and if you are having difficulty while walking.

Stomach pain during pregnancy could have one of many different possible causes and it is important for your doctor to rule out serious conditions such as inguinal hernia, appendicitis, and stomach, liver and kidney problems. Pre-term labour pains can sometimes also be mistaken for round ligament pain.

Physiotherapy is not your first port of call on this one. The diagnosis should be made by the doctor first so that everything else can also be checked. Upon diagnosis and only after that is physiotherapy then appropriate to advise on correct exercises.

If you are suffering from round ligament pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Taking your Pelvic Floor to the Next Level

As mentioned on previous blogs the pelvic floor muscles help support your bladder bowel and uterus, which is why they are the muscles we strengthen and exercise when having incontinence problems. The pelvic floor muscle also help to make up the core muscles of one's body. They are the foundations that help stabilise the pelvis, along with the deep muscles of the back and abdomen. This is why with prolapse one can experience back pain or abdomen pain. This is also the reason to integrate core stability exercises into your daily work out routine as well as your specific pelvic floor contraction exercises.

A good exercise to start with is lying down on your back with your knees bent in a sit up position (do not do sit- ups) and raise your bottom off the floor and hold for 2-3 seconds before lowering (not flopping) back to the ground.

When you have mastered that exercise it is time to start progressing your exercises. Only start progressing your exercises when you are ready. It is much better to do fewer exercises correctly and exercise the muscles you intend than to exercise lots and wobble all over the place because you are incorporating all other muscle groups that are not suppose to be working in order to perform the activity.

The next good exercise to do is still in the the sit up position, one leg at a time move forward 10 cm and bring back to starting position.

When you can do this easily raise one leg in the air so the hip is at 90 degrees and straighten the leg in the air and lower to the floor slowly, then switch legs and do the same.

Then move onto both hips at 90 degrees, lowering 1 leg to the floor and then switching.

The both hips at 90 degrees again and 1 at a time straightening the knee while lowering to the ground.

When you can do all these exercises without wobbling around while lying on your back still keeping both your legs straight raise and lower in a controlled manner.

If you are suffering from pelvic floor problems and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Pelvic floor tips

I have written many blogs about the importance of doing pelvic floor exercises but now here are some tips to help you do them every day. Pelvic floor muscles are functional, which means they need to get used with other muscles. Now it is true that often in sessions I get patients to isolate the muscles but it is important to do the exercise when lifting something heavy and incorporate the exercise in all heavy lifting activities.

Now it has to be said but breathing is very important. When holding your breathe during exertion means bearing down on your pelvic floor. So it is very important to breath through all exercise.

When exercising it is important to remember that high impact exercise can weaken the pelvic floor so if you are having problems choose a sport with little impact such as cycling and avoid things like your star jumps and wide leg stances. If the muscles are overstretched during exercise it is harder to contract properly.

Now just as important as it is to get a good strong contraction during exercise to the pelvic floor so it is it to be able to relax properly. That means in between each exercise make sure you are fully relaxed before continuing your exercise routine.  

When trying to get you pre-pregnancy body shape back the term core is often thrown around. Core exercises are really important and will help get your body back into shape. However what is often forgotten is that correct pelvic floor exercise can also strengthen core muscles too, so incorporate them into you regular exercise regime.

Often when leaking one starts to cut back on the water that they drink. Especially in this hot weather I do not advise this. Lots of water and fibre are important in maintaining a healthy pelvic floor. Straining and constipation only weakens the pelvic floor (remember the pelvic floor holds up your bowels as well as bladder and uterus). A healthy diet of lots of fresh fruit and veg with lots of water is great for the pelvic floor as well as the benefits it gives the rest of your body.

If you are suffering from pelvic floor problems and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

When Not To Exercise

In many of my previous blogs I have written about the importance of exercise. Specific exercise can help alleviate many of the common pregnancy aches and pain. However it is also important to be aware of when exercise is not going to be helpful and in some cases detrimental.

If there is ever vaginal bleeding one must stop exercising and go straight to the doctor, do not pass go and do not collect 200 [insert preferred currency]. There could be many reasons for the bleeding, some more serious than others, but either way it always needs to be checked out.

If you have dyspnoea before exertion, dizziness, headaches, chest pain or muscle weakness these are all more reasons to go to the doctor straight away. Do not wait for your next appointment but rather go straight away.

If you have calf pain (back of the leg) or swelling then it is best to rule out thrombophlebitis. This again is something that should not wait till the next appointment.

The more familiar reasons to take your self straight off to the doctor are preterm labour, decreased fetal movements and amniotic fluid leakage.

Treatment is often much more useful when started sooner rather than later, therefore do not push off going to the doctor, even if you think it is not serious. Doctors expect patients to come in with these symptoms and it is their job so they will not look down on you for going.

Pregnant women with uncomplicated pregnancies should be highly encouraged to continue and even start (gently) with exercise. There are many benefits to exercise, but just as important as it is to exercise, so too are the signs of when not to exercise and when to take your self off to the doctor.

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Aerobic Exercise During Preganancy

As well as exercises to strengthen specific areas of the body, raising your heartbeat and working up a sweat is also very important during pregnancy and highly recommended. It will help strengthen your heart and lungs as well as maintain muscle tone. Now most sports are suitable if you are pregnant (for those of you that were already doing a sport), but what about the couch potatoes? I do not advise couch potatoes to start training for a marathon while pregnant but on the other hand I would not advise to continue being a couch potato all through your pregnancy, as long as there are no complications and you have not been advised to be on bed rest. I am therefore going to mention each sport specifically, as to what the correct advice should be, as it is important to pick a sport that you enjoy. 

Dance routines and aerobic exercise is safe to continue as normal if you are experienced, although you may want to tone down the intensity level and make sure you do not exert yourself to the point of exhaustion, which could deprive your body of oxygen. However if you are a beginner I would advise low impact dance or aerobics, or even water aerobics. 

Swimming and exercise in water is great. In water you weigh just a tenth of what you are out of the water. It is gentle on your joints but also allows you to boost your strength and flexibility. 

Gym machines such as step, rowing and treadmills are also great to use during pregnancy, including beginners. You can adjust speed, inclines and tensions to a level of comfort for you starting slowly if you are a beginner. Make sure you stretch beforehand and take it slowly. During the 3rd trimester it is best to avoid jumping and fast running and be very careful to avoid falling over.

Jogging for the experienced runner is also fine and during pregnancy you can stick to it but you may want to consider limiting your distances and sticking to a more level terrain (or use a treadmill). If you were not a runner before pregnancy I would suggest you stick to walking for now. Bear in mind that loose ligaments and joints during pregnancy can make running harder on the knees and also make you more prone to injury, so make sure you do not over do it. 

Kick boxing during pregnancy, now it takes a great deal of grace and speed, 2 things that are reduced during pregnancy. You may find you are not able to kick as high or move as quickly but if you are still comfortable getting exercise from kickboxing and you are not a novice it is fine to continue. Be careful to avoid movements that you have difficulty in doing or that cause you to strain, and remember not to over do it. 

Outdoor sports such as cycling, skating, hiking and skiing are not to be taken up as your new sport especially as they test your balance but again if you are experienced (except skiing) in this area and are comfortable to continue it is fine. However high altitudes, slippery conditions (skiing) and rock climbing are not advisable. Be careful about safety; don't cycle in wet conditions, or windy and rocky paths and always wear a helmet. With skating as you get bigger your balance will become more challenging and then it is time to hang to your skates up for a while. Skiing is too dangerous as there is high risk of serious injuries, even if you are in the Olympics. 

Last but definitely not least I will mention walking, which is great for everyone anywhere and everywhere. Start slow and build up to a brisk walk.

With all this exercise don't forget to drink, drink and drink some more, especially in the hot weather. 

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you privately or through Leumit in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

   

How should I get back into exercise a few months after having my baby?

Months have gone by, everything has healed nicely and you are in a good routine with your baby. Some of you might only get round to thinking of exercise at this point in your life, but where to start? You may be a few pounds heavier than before pregnancy and introducing exercise into your lifestyle is a really good idea.

I just have to mention it before I get into the nitty gritty but starting with your pelvic floor exercises is a good idea; it might not get you the flat tummy you’re after but it will give your body a good head start into avoiding incontinence.

Now for the tummy exercises, the pelvic tilt is a really good one to start with, it helps flatten the tummy even if there is a gap (RAD) above your belly button. You need to tilt your pelvis and hold for 3 seconds. Start with 10 a day and build the number up.

Another good exercise is the plank, again this is good for the tummy muscles and again it will not cause damage to those that do have a weaker pelvic floor. You need to hold yourself in press up position, tightening your abdominal and glutes. When you have mastered that and can hold for 10 seconds without too much wobbling then raise 1 hand in the air and let your body turn and follow through. Aim to hold this position to for 10 seconds. Start less and work your way up.

Now exercise can be incorporated into your lifestyle instead of setting time aside which can easily be pushed off and forgotten. On that note another one of my favourites is with your baby, and as your baby grows, so too the weight that you are using. Place your baby over your legs when you are in a lying position and raise your legs up and down, your baby might like this one too.

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Tips for Lower Back Pain

During pregnancy as your bump gets bigger your tummy will naturally stick out leading to your bum also sticking out. This automatically leads to a change in posture. Therefore it is no surprise that lower back pain during pregnancy is common. Over the course of nine months, your body will go through a very quick posture change. This leads to shortening and lengthening of different muscles that have previously not been used as regularly.

This is the reason that exercise (even without pain) is very important during pregnancy. Exercises such as sticking your tummy and bum in are essential, and this also helps working out what I like to call your core muscles.

Wearing high heels only exacerbates this change in posture, so wearing flat shoes throughout the pregnancy is preferable. You could also wear a support belt. This helps support your back into a more desirable posture, although this still needs to be coupled with appropriate exercises.

Taking a rest and getting off your feet regularly is also helpful, as well as sleeping on your side, with pillows for support. Many find that sleeping on your back will increase the pain, due to the larger curve in your back from your change in posture, as well as it being better for the baby as well.

Instead of bending down to pick an item off the floor, squatting down with one leg is much more desirable. This is a preventive treatment, to avoid lower back pain.

A physiotherapist will also ensure that your spine and joints are aligned properly; this can be quickly fixed sometimes, relieving the pain of your lower back straight away.

If you are suffering from lower back pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Pelvic Floor: Practice Makes Perfect

There are many contributing factors to the downfall of your pelvic floor, many of which I have discussed in previous blog posts. Another reason your pelvic floor can be weakened is the neurological factor. It is important to remember that your pelvic floor contracts reflexively before you cough or sneeze.

For those of you who have already given birth, you may or may not remember the soreness down below post-birth. It may have been so sore that you simply ignored the medical advice to pull up the area between your legs. Opening your bowels was a nightmare, getting your stitches to heal nicely and keeping your self dry and clean may have been your limit. Plus looking after your newborn (and your husband and anyone else in the house.) Squeeze tight, that male doctor who will never know what child birth is like had to be kidding but this is called the reflex inhibition.

Reflex inhibition is the brain's way of protecting part of the body that is damaged. Unless these reflexes are re-established, chronic (long term) injury can be a result.You may be more familiar with an ankle sprain, you may be aware that if the ankle is sprained badly there is a tendency for that ankle to twist and give way again.

When treating sports injuries the physio concentrates on retraining the protective reflex action of the muscles around the ankle. There is no point in treating the joint without retraining the reflex. So too with your pelvic floor after childbirth. The protective reflex contraction of the pelvic floor when you cough or sneeze is lost, however the protective reflex can be re-learnt by teaching your self to actively squeeze and lift before each cough and sneeze.

The bottom line is it is important to re-train your body's lost reflex by actively being aware before coughing and sneezing and doing your pelvic floor exercises. In this way, when a sneaky sneeze comes your way your body knows what to do without you having to take any proactive action, resulting in dry underwear all day long.

If you are suffering from incontinence or not sure if you are doing your pelvic floor exercises correctly and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

The Pelvic Floor Questionnaire

I have written a number of blogs now on the pelvic floor area. Many of you might be asking yourselves whether it is this really that important, or thinking “this may apply to others but I am fine now and therefore I do not need to do my pelvic floor exercises”. However, yes this does apply to you; even if you suffer no problems at the moment, it can prevent future problems, so start exercising today. I have made a pelvic floor questionnaire that will help you determine whether you are a high risk or lower risk for future problems developing. If you find yourself in the higher risk category, which applies if you answer yes to any of the following questions, then you might find it worthwhile spending a session with a physio to ensure you are doing the exercises correctly. So here we go.

1. Do you suffer with your waterworks i.e. do you leak urine when you cough, sneeze or do exercise (stress urinary incontinence) or get a desperate urge to go and not make it to the toilet in time (urge incontinence)?

Facts

Up to 1 in 3 women will leak urine during their lifetime. Women under the age of 50-55 tend to suffer from stress urinary incontinence while post menopausal women tend to suffer from urge incontinence. However you can suffer from both regardless of your age.

2. Do you have a pelvic organ prolapse? (a bladder prolapse, cystocele, uterine prolapse, the womb, or bowel, rectocele, or a combination of any of these.)

Facts

1 in 2 women will develop a pelvic organ prolapse and women with a prolapse are 3 times more likely to suffer from urinary incontinence.

3. Have you had a normal vaginal delivery?

Facts

10% of women will have damage to their pelvic floor muscles after a vaginal delivery. After a normal vaginal delivery you are at double the risk of developing a prolapse. The risk increase if you have a big baby (over 4kg) or twins.

4. Did you have an instrumental delivery, either ventouse or forceps?

Facts

25% of women whose babies are delivered by ventouse will sustain pelvic floor damage, 65% for forceps.

5. Did you have a prolonged second stage of labour?

Facts

This is associated with neuromuscular damage to the pelvic floor.

If you are suffering from incontinence or not sure if you are doing your pelvic floor exercises correctly and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Prolapse: Don't Let It Be Your Downfall

One in two women will develop a prolapse, but again this is one of those secrets that is never spoken about and therefore often never dealt with. Strengthening your pelvic floor muscles and making some lifestyle changes can reduce or resolve symptoms of a pelvic organ prolapse.

A pelvic organ prolapse is when either the bladder, bowel or womb bulges into the walls of the vagina which have often been weakened through various stages of life, such as pregnancy, birth and menopause, as well as chronic constipation and jobs involving heavy lifting. This may or may not be accompanied by symptoms. However, if you feel a lump, or a bulge in the vagina, or as if something is there or something has come down, or you get an aching, dragging feeling if you have been on your feet all day, then it can really affect the quality of your life. It can also cause urinary and bowel symptoms or make you feel uncomfortable during sex.

The pelvic floor muscle has two roles. One is to help with toileting and the other is to support your bladder, bowel and uterus. With a prolapse, the muscle fibres that need to be strengthened are the endurance ones. Therefore they are constantly working. If you brace your pelvic floor muscles every time you are lifting this can help strengthen them. Ideally if you have been diagnosed with a prolapse then you should avoid lifting heavy objects.

One way of dealing with a prolapse is surgery, but it is not always the best option and you should always first try a more conservative approach - which often produce very good results and avoid the need for surgery entirely. Your women's health physiotherapist can show you suitable exercises and other treatments, and suggest appropriate lifestyle changes.

If you have a prolapse and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Exercise After a C-Section

Getting the right balance after a C-section is extremely important. Your body needs to recover and rest is very much needed. Rest whenever you get the opportunity in the first 4-6 weeks. Whenever the baby is sleeping, forget the housework and take a nap too (and anyone who knows me personally will know that me saying forget the house work is not something to be taken lightly.)

Eventually your body will start to feel like yours again and exercise can help the healing process along. A good form of general exercise is walking, starting with as little as 5-10 minutes daily and gradually building the time up to 30-40 minutes over the first 2 months.

Your lower trunk will also need to be strengthened and stabilised. This includes pelvic floor muscle exercises - which should not be forgotten by any women, not just those who are post c-section. Pelvic floor exercise should be carried out at least 3 times a day. Holding a contraction for 10 seconds and doing 10 reps of these, and also doing a quick contraction with a quick release also doing 10 reps of these.

Transversus abdominal exercises are another main area to focus on, (which includes pelvic tilts).

Lie on your back with your knees bent and feet flat on the bed. Pull in your tummy and tilt your pelvis up, flattening out the lower back. Hold this position for 2-3 seconds and then slowly relax half way. Continue tilting your pelvis up and relaxing to the half way position. Aim for the movement to be slow and smooth.

If you are suffering from any pain and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.

Labouring with SPD: The Birth Plan

Making a birth plan is important in my opinion (even if you don't stick to it) and this is even more true if you suffer from SPD. In a midwife's ideal world there would be no pregnancy complications and everyone would deliver on their backs in stirrups, so that the midwife could maintain a good posture and control the baby easily. In many patients' ideal world they would deliver in a more upright position so gravity could help the labour and delivery along. By making a birth plan, you can consider all the different options and factors and work our what your preferred labour would look like.

If you suffer from SPD it is important before labour begins to measure how far you can open your legs in a pain free range. If your are very prepared you can buy a long piece of rope and tie it around your knees so you have the measurements of how far you are going to allow your legs to be open during the delivery, on hand. This is even more vital if you plan on having an epidural. This is because you will not feel pain while the epidural is in but will feel the pain afterwards if you have opened your legs into your pain range. With this in mind, a position that should definitely be avoided is a delivery in stirrups.

In the first stage of labour, movement and gravity play an important role. Most commonly, at this stage you are still at home, and timing your contractions. If you suffer from SPD it is still good to be walking around but not to be constantly climbing the stairs, which can often speed things along. Using the gym ball can also be good, by sitting on it and rolling your pelvis, but do ensure that your legs are not straddled too far open.

It is important to support your body in positions that are comfortable for you but to avoid straddling your legs, for example do not straddle a chair, however you can lean onto a chair or any other equipment.

In the final pushing stages there are many good options for positions. Being on your side is very good because the midwife can have good control and you can too. You can also be in a squatting position (as long as you are in pain free range). Any position where your legs are in your control and cannot be pushed open by someone else is a good position.

If you are suffering from SPD and would like to book an appointment, please contact me on 0544485086 or by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's Comprehensive Medical Centre in Givat Shaul, Jerusalem or a home visit if you live in Gush Etzion.