What to expect from your osteopath when you're expecting.
Pregnancy is a very special time. No doubt you're feeling excited, nervous, anxious - and maybe a little nauseous. Here are a few handy tips to help you better understand the dietary requirements, exercise expectations and physical stresses associated with pregnancy, and how osteopathy can help throughout.
The phrase "eating for two" is commonly used throughout pregnancy. But is it true?
Pregnancy does place extra nutritional demands on your body. However, you don't actually require any extra calories in the first two trimesters. In the third trimester you need only about 200 extra calories per day - roughly a glass of milk or two slices of bread - to provide energy and nutrients for your baby and support the extra functions of pregnancy (growing a placenta, increasing blood volume, forming amniotic fluid).
It's quite the myth. Pregnancy doesn't mean eating twice as much, but rather focusing on nutrient-rich foods to ensure premium nutrition for you and your growing baby. Just as our mothers told us - you are what you eat.
Generally speaking, pregnancy should not slow down your exercise routine in its initial stages. While it may need to be modified, exercise is a crucial part of maintaining your body's health throughout. It's important to maintain adequate hydration, wear cool clothing to avoid excessive body temperature, and keep an eye on your heart rate and blood pressure.
Activities generally safe during pregnancy, even for beginners, include walking, swimming, cycling, yoga, dancing and pilates. If you're unsure whether an exercise is appropriate for you, don't hesitate to discuss it with our osteopaths.
Aches and pains are common during pregnancy as the body goes through significant changes in a relatively short period of time. Postural changes may promote body aches, fluid retention and increased fatigue. The most common conditions we see throughout pregnancy include:
As you move into the second trimester, your body releases a hormone called relaxin, which allows ligaments to soften and stretch, helping your body adapt to its changing posture. This laxity in ligaments can, however, increase the likelihood of strain elsewhere - care must be taken, particularly during exercise.
As you head into the third trimester, everything starts to feel heavy. Your baby is growing well and taking up more space, which may mean the occasional foot in your ribs or elbow to your diaphragm as they prepare to engage. Your posture and ability to physically adapt to your baby's needs becomes crucial in the lead-up to birth. Our osteopaths will help support these changes by identifying regions that are either not moving enough or moving too much, using gentle hands-on techniques and rehabilitation exercises to improve mobility and relieve stress in muscles, tendons and ligaments.
Not only is osteopathy safe during pregnancy - it is well recommended. Particular care is taken when positioning and treating each expectant mother to ensure that treatment is comfortable, safe and effective. Our treatment involves gentle manual therapy partnered with personalised, targeted exercises to get you feeling your best.
If you have any questions or would like to hear more about how osteopathy can support your pregnancy journey, contact us at the clinic.
Pregnant and in pain? We specialise in this. Laura's a mum of three - this one's personal.
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