The pregnancy journey is filled with happy excitement and a few physical challenges. As the body undergoes significant changes, you may experience discomfort, pain, and other issues that can make daily life harder. That’s where prenatal physiotherapy in Grande Prairie steps in, offering a range of treatments that make pregnancy smoother and more comfortable.
Prenatal Physiotherapy: How We Support Your Pregnancy Discomforts
Relieving Lower Back Pain: Restoring Balance and Comfort
- Manual Therapy:
Our physiotherapists use gentle manual therapy to release tension and correct misalignments in the lower back caused by your growing baby bump. We also guide you through safe, pregnancy-friendly exercises like pelvic tilts and gentle yoga stretches that alleviate pain while improving posture and strength. These techniques ease discomfort and ensure your lower back remains supported throughout pregnancy.
- We recommend pelvic tilts. To perform pelvic tilts, lie on your back with your knees and feet flat on the floor or sit on an exercise ball if lying down is uncomfortable. Inhale deeply, then, as you exhale, gently press your lower back into the floor. Hold this position for about a second before returning to the starting position. Repeat the movement 8–10 times.
Easing Pelvic Girdle Pain: Enhancing Stability for Daily Movement
- Stabilization Exercises and Hands-On Joint Care:
Pelvic Girdle Pain (PGP) is common during pregnancy, but our physiotherapists are skilled at addressing it. We focus on stabilization exercises like hip bridges, wall squats, and seated pelvic tilts to strengthen the muscles around your hips and pelvis. Using gentle, hands-on joint techniques, we help realign the pelvic bones and reduce pressure on sensitive areas. If needed, we recommend and fit supportive belts to provide extra stability for your daily routine.
- We use exercises like the hip bridge to strengthen the surrounding muscles. To perform a hip bridge, lie on your back with your knees, feet flat on the ground, and arms resting by your sides. Slowly lift your hips toward the ceiling, engaging your glutes and core. Hold this position at the top for 5 seconds, then lower your hips back down slowly. Repeat the movement 10–12 times. This exercise helps stabilize the pelvis, reducing strain and enhancing mobility.
Managing Sciatica: Care for Radiating Discomfort
- Sciatic Nerve Gliding and Gentle Stretching:
Our physiotherapists focus on relieving nerve compression with targeted movements when sciatica strikes. Sciatic nerve-gliding exercises, such as controlled leg extensions while seated, help free up the irritated nerve. Stretching techniques, like the side-lying piriformis stretch or modified pigeon pose, are designed to release tension in the hips and lower back. Our approach ensures you experience relief without compromising your comfort or safety.
- To ease sciatica, we recommend the Modified Pigeon Pose for targeted stretching. To perform the Modified Pigeon Pose, sit on a chair with feet flat on the floor, then cross one ankle over the knee to form a figure-four position. First, lean forward, keeping your back straight until you feel a stretch in your hip and lower back. Hold for 20–30 seconds, then switch sides. This technique helps alleviate nerve compression, reduce radiating pain, and improve mobility.
Reducing Swelling and Improving Circulation
- Lymphatic Drainage Massage and Circulation-Boosting Movements:
Swelling in the legs, feet, and hands is common during pregnancy, but our gentle techniques can help. Our physiotherapists use lymphatic drainage massage to stimulate fluid movement and reduce puffiness. We also incorporate circulation-boosting exercises like ankle pumps and leg raises, which you can do at home to optimize blood flow. These techniques not only ease swelling but also promote overall comfort during your pregnancy.
- Our physiotherapists use massage techniques to reduce fluid retention and recommend Ankle Pumps for improved circulation. To perform Ankle Pumps, sit or lie down with your legs elevated. Flex your foot upward, pulling your toes toward your shin, then point your toes downward. Repeat for 1–2 minutes per leg. This simple exercise boosts blood flow, alleviating swelling in your legs and feet.
Strengthening Core and Breathing
- Tailored Pelvic Floor Training:
Our physiotherapists focus on preparing your body for labour and postpartum recovery challenges. Pelvic floor exercises, like guided Kegels, strengthen the muscles and help support your bladder, uterus, and bowels. Safe core exercises, such as bird-dog or modified planks, improve abdominal stability, allowing you to carry your baby more comfortably. We teach diaphragmatic breathing techniques to prepare for labour, ensuring you’re equipped with the tools to manage contractions, stay calm during delivery and reduce pelvic pain.
- To perform Diaphragmatic Breathing, sit comfortably or lie on your side. First, place one hand on your chest and the other on your belly. Try to inhale through your nose and allow your belly to expand, and then your diaphragm will lower. Exhale through your mouth, feeling your belly return to its resting position. Repeat for 5–10 breaths. This technique promotes relaxation, reduces stress, and supports adequate labour preparation.
Our personalized, hands-on approach ensures that every session addresses your unique pregnancy relief needs.
When Should You Start Prenatal Physiotherapy?
It’s never too early or too late to begin prenatal physiotherapy. Many women start in the first trimester to proactively address physical changes, while others seek help later to manage specific issues. Prenatal physiotherapy in Grande Prairie is about more than managing discomfort—empowering you to enjoy your pregnancy. Addressing physical challenges helps you feel more comfortable and allows you to focus on what matters most: preparing for your new baby.
Feel Supported Every Step of the Way
At GP Pain Physiotherapy, we’re here to make your pregnancy journey as smooth as possible. Whether you’re dealing with aches and pains or simply want to prepare your body for labour, our prenatal physiotherapy in Grande Prairie is designed with you in mind. Ready to Make Your Pregnancy More Comfortable? Contact us today to schedule your personalized prenatal physiotherapy session. Let us help you feel your best during this special time.
Step Into Motherhood with Confidence and Comfort!
