Pregnancy brings remarkable changes to the body but often comes with challenges. From pregnancy discomfort to preparing for childbirth, these changes can strain muscles, joints, and the pelvic floor. Prenatal physiotherapy in Edmonton focuses on easing these physical demands, offering personalized care to support mobility, manage discomfort, and strengthen the body for labour and delivery. Addressing the unique needs of pregnancy promotes a smoother, more comfortable journey toward welcoming a new life.

Why Every Step Feel Like a Challenge During Pregnancy?

Pregnancy transforms your body incredibly, but those changes can make even simple tasks daunting. Shifting weight distribution, joint laxity, and hormonal fluctuations often lead to lower back pain, pelvic discomfort, and swelling in your legs or feet. Everyday movements like climbing stairs, walking, or standing for long periods can feel exhausting or painful. The added strain on your pelvic floor and postural muscles further compound the difficulty, making balance and mobility harder to maintain.

How Prenatal Physiotherapy Can Help? 

At In Step Physical Therapy, we understand how pregnancy can challenge your body. Prenatal physiotherapy addresses the physical changes and discomforts you experience, helping you stay comfortable, active, and confident throughout your journey. Here’s how we can support you:

Relieving Pregnancy Discomfort

Pregnancy brings challenges like back pain, pelvic pressure, and swelling. Our physiotherapists use hands-on techniques, targeted stretches, and exercises to ease tension and improve mobility.

• Exercise: Cat-Cow Stretch
  Begin with the hands and knees. With the wrists under your shoulders and knees under the hips, arch your back upward into a “cat” position, then dip it downward into a “cow” position while breathing deeply. This stretch relieves back pain and improves spinal mobility.

Strengthening Your Pelvic Floor

Your pelvic floor muscles mainly support your baby and other organs, but pregnancy can weaken them. Prenatal physiotherapy includes exercises to strengthen your pelvic floor, helping prevent issues like incontinence.

• Exercise: Kegels
  Contract the muscles used to stop urination midstream, hold for five seconds, and release. Repeat this 10–15 times daily to improve your pelvic floor strength and prepare for childbirth.

Improving Posture and Balance

Maintaining balance and proper posture becomes harder as your center of gravity shifts. We help you correct posture and strengthen your core to reduce strain and prevent falls.

• Exercise: Wall Angels
  Stand with your back flat against a wall and feet slightly forward. Raise your arms into a “W” shape, then slowly extend them upward into a “Y.” This strengthens your back and shoulder muscles, improving posture.

Managing Swelling and Circulation Issues

Pregnancy often causes swelling, particularly in the legs and feet, due to fluid retention and changes in circulation. Physiotherapy techniques like gentle massages and prescribed movements improve blood flow and reduce swelling.

• Exercise: Ankle Pumps
  Sit comfortably with your feet flat on the floor. Slowly raise your toes upward while keeping your heels down, then lower them and lift your heels. Repeat 10–15 times to promote circulation in the lower limbs.

Reducing Sciatic Nerve Pain

As your baby grows, added pressure on the sciatic nerve can cause sharp, shooting pain from the lower back to the legs. Physiotherapy includes stretching and mobilization techniques to relieve this discomfort.

• Exercise: Piriformis Stretch
  Sit on a chair and place one ankle on the opposite knee. Lean front gently, keeping your back straight until a stretch is felt in the hip. Hold for 20–30 seconds, then switch sides.

Supporting Sleep and Relaxation

Pregnancy discomfort can disrupt sleep, making it harder to rest. Prenatal physiotherapy includes relaxation techniques and body positioning strategies to enhance sleep quality.

• Tip: Optimal Sleep Positioning
  Use a body pillow to support your back, belly, and legs while lying on your side. This diminishes strain on the lower back and hips, improving comfort during rest.

Preventing Diastasis Recti

The abdominal muscles stretch significantly during pregnancy, sometimes leading to separation, known as diastasis recti. Physiotherapy can help minimize this condition and support recovery postpartum.

• Exercise: Core Breathing
  Sit or lie in a comfortable position. Take a deep breath, expanding the ribcage. As you exhale, gently contract the abdominal muscles inward without bearing down. Repeat 10 times to strengthen the core safely.

Encouraging Emotional Well-Being

Pregnancy can bring emotional challenges due to hormonal shifts and physical changes. Prenatal physiotherapy provides emotional relief by building confidence in managing these changes. Sessions often incorporate mindfulness exercises to promote mental clarity and reduce stress.

• Technique: Diaphragmatic Breathing
  Focus on slow, deep breaths, allowing the belly to expand fully and relax on the exhale. This calms the nervous system and alleviates tension.

Preparing Your Body for Childbirth

We prepare you for delivery by strengthening your core, improving flexibility, and teaching controlled breathing techniques. These strategies make labour and delivery smoother and more manageable.

• Exercise: Perineal Massage
  Using clean hands, apply gentle pressure to the perineal area to increase flexibility and diminish the risk of tearing during childbirth.

What to Avoid During Pregnancy

• Heavy Lifting: Avoid lifting heavy objects to prevent back and pelvic strain.
• High-Impact Exercises: Opt for low-impact movements like walking or swimming.
• Ignoring Pain: Address persistent discomfort with a physiotherapist.
• Prolonged Sitting or Standing: Take breaks to move or elevate your legs.
• Flat Back Exercises: Modify workouts to avoid lying flat after the first trimester.
• Overstretching: Stretch gently to prevent injury from increased flexibility.

Stay mindful of these tips and consult our therapist for safe, personalized prenatal care.

Preparing for a Healthier, Happier Pregnancy

Prenatal physiotherapy in Edmonton offers a supportive and practical way to manage pregnancy-related challenges. At In Step Physical Therapy, care is tailored to address pelvic floor health, improve mobility, and ease discomfort, helping expectant mothers feel stronger and more confident throughout their journey. Whether managing day-to-day discomfort or preparing for childbirth, these physiotherapy strategies provide the tools needed for a healthier pregnancy. Contact In Step Physical Therapy today to learn how prenatal physiotherapy can make a positive difference in this important stage of life.