Debunking common pregnancy myths...

Presenting to groups of expectant mummies about keeping their body healthy, strong and active during pregnancy always highlights to me how much misinformation is in the pubic domain leaving them utterly confused about what they should and shouldn’t be doing...

We know the road to childbirth can be a tricky one - especially if it's your first pregnancy and your midwife, doctor and self-help books are all saying different things. Here are 3 pregnancy myths I’d like to debunk in this blog.

Myth number 1: ‘You must not lie on your back at all in pregnancy’

The Royal College of Obstetricians and Gynaecologists recommend that women should avoid sleeping on their back after 28 weeks/in third trimester. This is based on a large study called MiNESS that found the risk of still birth doubles when sleeping on your back in the third trimester. It is thought that baby’s weight in this position can put pressure on the blood vessels around your heart and uterus, restricting oxygen flow.

Usually ladies will experience some common tell-tale signs when lying on their back; feeling nauseous, light-headed or even just ‘not right’ - but if you are asleep, you may be more likely to miss these signs. The most important thing is the position you fall asleep in (as you tend to hold this position for longer), not the one you wake up in - if you wake up on your back, just roll on to your side. For those that have wondered, this study did not find any difference in risk between sleeping on right or left.

Exercising for short periods of time on your back is fine, but listen to your body and if something doesn’t feel right, then change your position.

Myth number 2: ‘Using your core tummy muscles can hurt your baby’

In pregnancy, abdominal muscles part slightly down the centre in order to make room for baby. The lengthening of these muscles over your growing bump can cause them to switch off and become weaker. Therefore the weight of baby may sit lower and potentially cause some lower back pain, making some of your everyday tasks more difficult.

We advise ladies to activate/squeeze their tummy muscles (as if you are trying to get into a pair of tight trousers!) to improve the support of the pelvis, lower back and baby. This is not harmful to your baby; firstly, baby is growing in a sack of fluid, and secondly, our abdominals move just as much in things like coughing and laughing. Try it for yourself: place your hands over your lower abdominals and cough and notice your natural tummy movement.

Myth number 3: ‘It is dangerous to exercise during pregnancy’

We know exercise strengthens our cardiovascular system, combats fatigues and reduces the risk of high blood pressure and stress, which are all important benefits, but the important question here is ‘what type of exercise are you doing?’

If you are doing contact or high risk sports like rugby, mountain biking or skiing, then yes these sports are likely to be dangerous for you and baby. However, low impact activities like, yoga, pilates, swimming, cycling or even higher impact exercise like running or weight lifting are safe in pregnancy. That said, one of the pelvic floor muscles’ purpose is to support your pelvic organs (bladder and bowel) and the weight of baby. Increasing the load on these muscles in the vagina during higher impact exercise can cause them to lengthen and weaken potentially resulting in symptoms such as vaginal heaviness and incontinence. Don’t forget to include your pelvic floor muscle strengthening exercises in your daily routine! For a reminder about what these muscles do and how to exercise them, check out my post – How strong is your hammock?