Hernia or Pelvic Floor Stress

Pregnancy leads to an increased risk of hernia due to the stretching of the tissues that connect the two sides of your tummy muscles together, called the linea alba and the increased pressure within your abdomen as your baby grows.

The increased pressure in your abdomen and hormonal changes also mean your pelvic floor is under increased stress during pregnancy.

Aiming to avoid putting your pelvic floor under unnecessary stress will reduce the risk of prolapse and incontinence.

To reduce these risks, it is important to avoid heavy lifting/pushing/pulling movements.

Of course, strength training is an important component of pregnancy exercise and we do lift weights in our classes, but aim to ensure it is within your body's capacity.

To reduce this risk:

• Avoid any movement that requires a jerk or momentum to lift. If this is required, the weight is too heavy.
• Avoid activities that cause a 'dome' shape between your abdominal muscles. This may indicate the pressure in your tummy is too much. Try to engage your deep core muscles (which will be taught during classes) and if the doming is ongoing, the activity needs modifying. Engage your core also when you are doing any lifting/pushing/pulling.
• Ensure you breathe through exercises, as breath holding increases the pressure in your abdomen.
• Strengthen your deep core muscles (as guided by a pelvic health physiotherapist)