As a physical therapist, I am often asked, what exercise program is best for me? How much should I exercise during pregnancy with a spinal fusion? If you are pregnant and have a history of spinal fusion or scoliosis, here are my recommendations:
1. Integrate Core and Hip Strengthening throughout the week
- Each week of your pregnancy, your uterus grows. This will change your center of balance, and the stressors that are on your back. Additionally, as you progress in your pregnancy, the hormone relaxin increases in your circulation to get you ready for baby to come out. This causes joints to get more flexible. You will need muscular strength to help hold your hips and pelvis together.
- Pilates and Yoga are my favorite exercises for this! There are a lot of great YouTube channels on these workouts for pregnant women. In general, these are very safe for people with back problems as well.
- Don’t forget about your pelvic floor! If you have no idea where to start with this, a visit to your local physical therapist is probably in order.
2. Flexibility Training will feel great!
- Like I just mentioned, your muscles will be working overtime to hold you together and to hold your belly up. Give your muscles some love and get them a good stretch session every few days.
- Again, yoga is a great work out for this. Additionally, there are tons of great stretch sessions that you can follow along with on YouTube.
3. Functional Strength Training
- By my experience, you are going to be getting up and down from the floor ALOT the next few years… whether with tummy time, picking up toys, or cleaning spilt milk. Building up strength now to prep for these times will be super helpful. Are you ready to stand up from the couch with a toddler in one arm and a baby in the other? Let’s start practicing.
- Squats, lunges, step ups, etc. These are great ways to get your heart pumping and increase your hip and glute strength.
4. De-Stress and Improve Energy with Cardio!
- Are you still working and overwhelmed by the end of the day? Does the thought of prepping for a new little one stress you out? This is very normal. Cardio exercise is excellent for reducing the amount of cortisol in your blood stream and tension built up in your muscles. If you can mix this in a few times a week, it will be well worth your time.
- Which cardio workout is best? Take your pick. Walking, biking, rowing, swimming, elliptical… all great choices. If you are already a runner, running can be okay as well. However don’t start now if you’ve never run before. Bottom line, do whichever cardio exercise that you like and will continue.
Okay, you are looking at this list and thinking, wait a minute, she’s pretty much listed every type of exercise! You would be correct. Anything that gets you moving and strengthens your muscles is great. The few things on the no-no list are a little obvious… no contact sports, jumping, or anything that over-strains your core (causing abdominal doming). If you stay away from that you should be golden.
Now, do you really want to know the absolute BEST exercises during pregnancy with a spinal fusion? Ask yourself, what do I love doing? What do I get excited about finally getting to do with my free time? Take what your answer is and make it into an exercise. If you love TV or books, use your exercise time to watch or listen. Additionally, whatever exercise you love, that is what is best for you. If you don’t love it, you won’t do it, and I can’t recommend it.
Strangely enough, for me, my favorite exercise during my 6th month of pregnancy has been mowing the grass. I love the smell, being outdoors, and being able to listen to a book at the same time. Now, I’m writing this in April, so in a few months, when the temp is in the 90s, I’m sure that will change. But for now, keep doing what keeps you active.
Now, if you are having specific pain or trouble with something… it may be a good idea to contact your local PT. Or, you can contact me, and I’d love to give you a suggestion or two on what to try.
Time to get moving!
<3 Hannah