This is just from my experience, so it is from my non-medical but personal experience.
Mums-to-be, if you are healthy please do engage in moderate excercise, meaning walk, swim, carry on with your normal duties and routines. If you suffer from 1st tri symptoms like tiredness and fatigue like I did, make the most of your 2nd tri.
I was overly cautious and freaked out at the prospect of harming the baby, so would not even suck in my core or do my normal stretches or pilates, until recently that is - 7th month!
I have a pre-existing back issue and was in a lot of pain as baby was getting bigger. I went to see physio, could barely get onto his treatment table, let alone get off it, but he very sternly told me to strengthen my core and glutes.
What I took away from this was, continue to hold in your stomach occassionally for 20-30 seconds at a time - naval to spine feeling as you go about your day to day work - you can still work your stomach out! Sounds novice I know, but to me, I was like really, I can still do that?
I was lazy about swimming cos my gym isn’t very close, but do so if you can. All this will help tremendously with birth and afterwards - inshAllah.
I was so frightened but a few weeks of taking out 10 minutes a day to do safe yoga stretches and working my glutes has worked wonders. I sleep better and can get in and out of bed with much more ease.
Lastly, I have to work my glutes and do kegels. I lie on the floor with a pillow under my head and under my lower back and raise and squeeze my bum for about 20 counts and on the last count hold it up squeezed for 20-30 seconds.
This is just my experience and what has helped me with my glute and lower back pain. 8th month now and I will have to continue with these excercises.
It’s all about muscle strengthening for the hard work you do during delivery and the recovery afterwards!
When you have to lift something, remember to always lock your stomach in first and bend at the knees!
Hope this helps.
