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.

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!

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.

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!

pilates (again)
perfect for back and pelvic floor.

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?!

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 !).

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.

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.

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).