1. Practice Pelvic Floor Muscle Training (PFMT) Daily

Maintaining a strong pelvic floor is crucial during pregnancy to prevent issues like urinary incontinence, pelvic organ prolapse, and assist with childbirth. Studies show that performing PFMT during pregnancy significantly reduces the risk of postpartum urinary incontinence by 62%. Start by squeezing the pelvic floor like you are trying to hold in wind, hold for 5-10 seconds and then relax for the same duration. Aim for 3 sets of 8–12 contractions daily.

2. Focus on Posture

Pregnancy shifts your center of gravity, leading to changes in posture that can cause back pain and discomfort. Maintaining good posture can reduce strain on your spine and pelvis. Evidence suggests that posture correction and core stability exercises can alleviate lower back and pelvic girdle pain during pregnancy. Ensure you are sitting up on your sits bones, not your tail bone, and try hugging your lower belly to spine like you are hugging you baby to your spine when standing or sitting, and then relax. Where possible, consider incorporating prenatal yoga or Pilates to support core stability.

3. Stay Active with Safe Exercises

Exercise during pregnancy has numerous benefits, including reducing the risk of gestational diabetes, excessive weight gain, and improving mood. According to a Cochrane review, regular moderate exercise is associated with a reduced risk of developing gestational hypertension and excessive gestational weight gain. Low-impact activities such as walking, swimming, and prenatal yoga are ideal for maintaining fitness without putting too much stress on your body.

4. Prioritise Perineal Massage in Late Pregnancy

From 34 weeks of pregnancy onwards, perineal massage has been shown to reduce the likelihood of perineal trauma during childbirth. Perineal massage can help to soften and stretch the tissues of the perineum, preparing it for the stretching required during delivery. Use a natural oil and gently massage the perineum for about 5–10 minutes a few times a week.

5. Optimise Your Sleep Position

As your pregnancy progresses, sleeping on your back can put pressure on major blood vessels, reducing blood flow to your heart. Research indicates that sleeping on your left side is the safest position, especially after 28 weeks, as it promotes optimal blood flow to the placenta. Use pillows to support your body and alleviate pressure on your hips and lower back.

6. Maintain Healthy Weight Gain

Gaining the appropriate amount of weight during pregnancy is important for both maternal and fetal health. According to systematic reviews, excessive gestational weight gain increases the risk of complications such as gestational diabetes, preeclampsia, and large-for-gestational-age infants. Follow your healthcare provider’s guidance on healthy weight gain based on your pre-pregnancy body mass index (BMI).

7. Hydrate Well

Staying hydrated is critical for your health and your baby’s development. Proper hydration helps to prevent constipation, a common issue during pregnancy, and supports amniotic fluid levels. Evidence supports drinking adequate amounts of water daily to reduce the risk of urinary tract infections and maintain normal bowel function during pregnancy. Aim for 2 litres of water per day.

8. Support Your Body with the Right Gear

Wearing supportive clothing and shoes during pregnancy can reduce discomfort and help maintain alignment. Maternity support belts, for instance, have been shown to improve pelvic girdle pain in pregnant women. Choose comfortable shoes with good arch support to minimise strain on your back and feet.

9. Include Gentle Stretching

Stretching can relieve muscle tension, improve circulation, and reduce the risk of cramping. Regular gentle stretching, especially of the hips, hamstrings, and back, can alleviate common pregnancy-related aches. It is recommended that this should be dynamic stretching for example moving through cat/camel pose rather than holding a static pose for an extended period of time. Simple exercises at home can help to stay limber and comfortable.

10. Listen to Your Body and Rest

Pregnancy can be tiring, and it’s essential to give yourself permission to rest. Pay attention to your body’s signals and listen to your health care team.

Conclusion

Pregnancy is a unique journey, and supporting your body with evidence-based practices can lead to a healthier and more comfortable experience. Incorporating these tips, particularly focusing on pelvic floor health and overall well-being, can make a significant difference in your prenatal and postpartum experience.