Advice please: Weak back and want to get in good physical shape before pregnancy

[Quodlibet]

Hello all

First post here and I'm really not sure whether I should be posting in Conception, Health or here but here goes.

I'd really appreciate advice from those in the know on this: I'm looking at TTC for the first time at some point in the next year. However, having had recurrent lower back problems in the past, and not being terribly fit now, I want to be proactive about getting as fit as I can be before pregnancy to minimise the risk of making my back worse or being uncomfortable for 9 months (and beyond) etc etc, and because I'm aware that in my current condition, hoiking a toddler around all day would be really hard on my back.

I feel like I also need to strengthen the old pelvic floor, and, whilst I'm a healthy weight and not totally unfit (I cycle and do occasion yoga/swimming etc) my physical stamina for anything above brisk walking is fairly woeful tbh! I used to be reasonably fit and flexible but since slipping 2 discs 3 years ago, I haven't really pushed it with exercise. I'd like to use TTC as a motive to get back on form.

Did you do anything to get yourself in shape that worked?
What do you wish you had done? What do I need to think about? Anyone else out there with a weak lower back who's 'prepared' it for the strains of pregnancy? If you had 6 months to get in shape before pregnancy, what would you do?

Any advice, tips, stories or warning gratefully appreciated - thanks.

[Poledra]

I don't have a weak back as such, but did do Pilates before, during and after my pregnancies. It strengthens your core body muscles so is good for bad backs. I didn't even have to change classes - I just let my instructor know I was pregnant and she adapted the exercises for me.

Good luck!

[Petsville]

Another enthusiastic recommendation for Pilates here. I have a history of lower back problems, and started Pilates seven years ago on the physio's suggestion. Since then I haven't needed any more physio, and I'm now nearly 38 weeks pregnant and, to my astonishment, haven't had lower back issues at all. I've carried on doing Pilates (though I switched to a pregnancy-specific class at 14 weeks) all the way through. In your shoes I'd do a couple of classes a week for six months - either classical mat-based Pilates or one of the variants using machines, I've done both and they're both good.

[narmada]

I don't have any really useful advice either, just wanted to say you are doing absolutely the right thing addressing the back issues now. I really, really wish I had done it before DD1, and/ or inbetween DD1 and the baby I'm pregnant with now!

You will save yourself a lot of hassle if you can get in better shape before you get pregnant. How about going to see a physio that specialises in antenatal/ postnatal care? They could maybe give advice on what exercises might help.

ON a random note, I used to cycle loads before DD1 - which was great for my aerobic fitness levels but all that forward-leaning on the bike absolutely screwed my back up and I think contributed to my existing back and pelvic issues. Just a thought!

[nevergoogle]

pilates (again)
perfect for back and pelvic floor.

[Quodlibet]

Thanks for all the recommendations - Pilates is right at the top of my list. Right, you've all spurred me on and I'm booking some sessions!

Narmada - I had exactly the same problem with my old bike and have recently changed to a Pashley (sit-up-and-beg style bike) which has totally changed my posture when cycling and made me enjoy it again with no pain - no nipping about but definitely worth the switch imo...

A good thought too about the physio - thinking about it, a few years ago my osteopath suggested I do just that when the time comes, I think he does a lot of pre/post natal.

Any more for any more? Lifting weights to get strong arms for all the buggy-lifting?!

[buttonmoon78]

Don't worry so much about weights. Pilates definately, also get a gym ball and perch on it whenever you sit at home (ideally not while eating though !).

[cardamomginger]

Pilates!!! If you can, do pilates in a studio with the pilates machines rather than matwork. Matwork is great, but I've found the machines are brilliant at sorting back problems more effectively.

[japhrimel]

Pilates is brilliant. I actually have a back issue (hyperlordosis) and all the physio exercises I've been given over the years are actually pilates moves. Before I got pregnant I really enjoyed doing Darcey Bussell's Pilates for Life DVD at home and it incorporated most of my physio in a relaxing routine.

Swimming will also help with core strength and overall body strength.

I wouldn't worry too much about upper body strength - if you strengthen your core, you'll use that and your legs to lift things, which is how you should lift anyway to save your back.

[breatheslowly]

My pilates teachers are all qualified physios - I would suggest that you look for someone as well qualified as possible and small classes (our local leisure centre has 25 in a class which is not really a good idea for pilates).