Why Is Exercising During Pregnancy Important?

During pregnancy, the body undergoes numerous physical and mental changes. To help the body adapt more easily to these changes, it is essential to support it through exercise. In addition to the methods recommended by your doctor, making exercise a part of your pregnancy brings many advantages. The most common physical problems encountered during pregnancy include spine, hip, pelvic floor muscle pain, and nerve compressions due to edema. In this article, we will discuss what can be done about these problems.

1) **Spine Problems and Exercise**  

As the baby grows in the womb, the body’s center of gravity shifts forward, leading to various changes in our spine. The main issues include:  

   – Increased lumbar lordosis  

   – Increased thoracic kyphosis  

   – Neck pain  

What can we do about these?

   – Stretching exercises to restore normal lordosis (posterior pelvic tilt)  

   – Strengthening exercises for the back muscles (such as rowing exercises)  

   – Neck stretching exercises (isotonic exercises should be preferred) for neck pain  

2) **Hip Pain and Exercise**  

Hip pain is one of the most common problems during this period. The tightening (spasm) of the piriformis muscle, which runs from the pelvic-coccygeal connection to the back of the hip bone, is a primary cause of such problems. Since the sciatic nerve runs through the piriformis muscle, its spasm can compress the sciatic nerve, leading to pain and numbness both at the hip level and along the nerve’s path.  

To address this, it is possible to stretch the piriformis muscle in different positions (sitting, supine, and prone) during each trimester of pregnancy.

3) **Pelvic Floor Problems and Exercise**  

The pelvic floor muscles support the pelvis (also known as the pelvic basin), uterus, vagina, anus, and the lower part of the intestines. During pregnancy, the contraction-relaxation mechanism of these muscles may become disrupted. To prevent this, various exercises can be performed, with Kegel exercises being the most well-known. The essence of Kegel exercises involves a sequence of voluntary contractions and relaxations of the muscles. The duration of contractions and relaxations is gradually increased, with the main goal being to control the pelvic floor muscles.

4) **Nerve Compressions and Exercise**  

One of the most common problems during pregnancy is nerve compression, primarily caused by edema. As edema increases, nerves become compressed at transitional points. This can result in pain, numbness, and loss of strength. The most affected areas are the elbow (cubital tunnel – ulnar nerve) and wrist (carpal tunnel – median nerve). Nerve gliding and mobilization exercises can be performed to alleviate this.

All problems should be assessed and diagnosed by a medical professional. Based on the diagnosis, an appropriate exercise program should be planned for the individual. It is advisable to consult a physiotherapist to determine the correct exercises, which will help make the pregnancy period easier.

**Other Exercises to Consider During Pregnancy:**

**Walking**  

Can be safely done throughout all stages of pregnancy unless otherwise specified by the doctor. It plays an important role in weight control and preventing circulatory issues.

**Swimming**  

Can be safely practiced during every stage of pregnancy except the first trimester (weeks 1-12). It offers numerous benefits, including regulating body temperature, strengthening core muscles, preventing potential “diastasis recti,” enhancing circulation, increasing flexibility, and reducing fatigue and sleep issues.

**Pilates**  

Can be safely practiced from the beginning of the second trimester (week 13) until birth with a certified expert in pregnancy Pilates. Equipment-based Pilates is not recommended; mat Pilates should be preferred.

**Yoga**  

It is advisable to wait until the end of the first trimester. Yoga can be used to increase flexibility, control stress, and manage breathing.

Fitness, running, weightlifting, contact sports, and jumping sports are not recommended.