Having a baby is an exciting time! Your friends, family, and coworkers are all anxious to shower you with love, gifts, and ample amounts of advice and suggestions. With the slew of information and feedback you’re receiving, it can be a bit confusing to know what you should and shouldn’t be doing when it comes to your pregnancy.
In order to weave through what’s fact or fiction, we reached out to Carrie Yeager, PT, DPT, PRPC, pelvic health specialist at Spooner Physical Therapy. She helps address some of the common misconceptions of pregnancy, and provides some clarity on what our expectations should actually be.
Myth #1 – Morning Sickness Only Happens in the Morning
False. The nausea associated with morning sickness is commonly experienced in the morning; however, “morning sickness” can affect you at any time of the day or night.
Myth #2 – You Should Be Eating For Two
False, unfortunately… The reality is the average expecting mother only needs to take in about 200-400 extra calories a day.1 According to the CDC, the first trimester does not require any extra calories. As you enter into the second trimester, pregnant mothers only need to consume an additional 200 calories a day. As you transition into the third trimester, you only need to consume an extra 400 calories to keep up with the demands of your pregnancy. Now, we’re not suggesting that you shouldn’t order that extra serving of cheesecake, we’re just saying that choice is more of a decision for you, not “for the baby.”
Myth #3 – It’s Not Safe to Exercise While Pregnant
The key component of working out while pregnant is moderation. Now is not the time to push your body to its limits in an attempt to break personal records or challenge your training partners. . Keep your exercises within reason and avoid anything that requires vigorous exertion. Additionally, steer clear of physical activity where balance and potential impact are involved such as biking, skiing, horseback riding, etc.
Carrie highlights, “You need to listen to your body. Some days you may feel up for a longer work out, but other days your body may be telling you to take it easy. This is an even more important time to listen to what your body is trying to tell you.”
If you have questions or concerns surrounding exercising while pregnant, check-in with your doctor or healthcare team to discuss any apprehensions you may have before you begin.
Myth #4 – Postpartum Depression Is Only Experienced by Mothers
False. Research estimates that up to 25 percent of fathers may experience some form of paternal postpartum depression.2 Being a parent can be new and exciting, but it’s also a roller-coaster of emotions. Because of this, it’s important for both parents to understand each other’s needs and support one another during this new stage of life!
Myth #5 – There’s Nothing I Can Do About My Discomfort Before and After Pregnancy
False. There is absolutely something you can do! Our therapists at Spooner treat patients frequently for aches and pains and even preventative measures during pregnancy and more importantly, during postpartum period. Your body experiences so many changes pre and post baby, but no one should have to live in discomfort.
During pregnancy, we can help address things such as strength and mobility needs, proper positioning during daily activities and sleep, and much more. “We may not be able to eliminate your pain completely because your body is constantly changing and the baby is growing; however, we can make you as comfortable as possible! We’ll teach you strategies on how to prevent pain from becoming worse and get you as strong as possible so that you are physically prepared for the birth experience,” Carrie explains.
In the postpartum period, it is more common than not to have discomfort. As Carrie describes, “If you think about it, you just delivered a tiny human, which is no small feat! If you get a basic knee repair or other orthopedic procedure, it is standard practice to be prescribed physical therapy right after. So, why wouldn’t you turn to physical therapy after delivering a child? I think we have this unchallenged acceptance that we are supposed to feel discomfort after having a baby and perhaps even have to live with it long–term. This is not the case! Physical therapy can help with so many things. We can answer your questions about how to safely carry your baby, lift and feeding positions, and answer your questions about getting back to physical activity safely. Furthermore, we can help address various pelvic floor dysfunctions that can often accompany pregnancy and birth. Our goal is to get you back to moving better and feeling better so you are able to return to doing the things you love!”
Learn more about Women’s Health at Spooner Physical Therapy. Ready to schedule an appointment? Click Here to schedule an appointment or complimentary movement screen with a Spooner physical therapist at one of our locations throughout the valley.
References:
- https://www.cdc.gov/reproductivehealth/pdfs/maternal-infant-health/pregnancy-weight-gain/tracker/single/obese_weight_tracker_508tagged.pdf
- Kim, P., & Swain, J. E. (2007). Sad dads: paternal postpartum depression. Psychiatry (Edgmont (Pa. : Township)), 4(2), 35–47.