Can a Walking Program Reduce the Recurrence of Low Back Pain?

Typically, once people get into their 3rd trimester of pregnancy, they focus on winding down, resting, and focusing more on stretching. While stretching is helpful, there is more you can do in your 3rd trimester to better prepare for labor, delivery, and recovery after childbirth. Birth prep physical therapy during the third trimester (weeks 28–40) focuses on helping the body prepare for labor and delivery, relieve discomfort, and support postpartum recovery. Here's what it typically includes: Optimize Pelvic Alignment & Mobility Encourages smoother fetal positioning and reduces chances restrictions from your pelvis and surrounding structures. This can include incorporating different positions to help open up different areas of the pelvis, which allow for a smooth transition as the baby moves through the pelvis. Reduce Pain & Discomfort Targets low back pain, pelvic girdle pain, sciatica, and round ligament pain as the baby continues to grow. Diaphragmatic breathing to help manage labor pain and regulate intra-abdominal pressure Prepare Muscles & Tissues for Labor Pelvic floor coordination and perineal mobility can ease labor and reduce tearing risk. Learning to engage abdominal muscles to assist with pushing. Gentle core exercises for transverse abdominis support. Empowerment Through Education Helps you understand pushing mechanics, breathing techniques, and labor positions. This can include: Pelvic Floor Work Focus is on coordination between diaphragm, pelvic floor muscles, and abdominal Learning how to relax the pelvic floor (just as important as contracting it). Gentle perineal massage techniques (usually after 34 weeks). Postural Adjustments & Alignment Body mechanics for daily life (getting out of bed, lifting other children, etc.). Pelvic tilts, cat-cow, and modified squats to maintain mobility. Laboring positions and strategies for fetal positioning Practice labor positions using birth balls, stools, or partner-assisted techniques. Learn strategies for optimal fetal positioning (like Spinning Babies techniques). Manual Therapy Myofascial release, sacral mobilization, and soft tissue work to relieve tension. Addressing hip or SI joint pain. Ultimately, birth prep is tailored to the needs of the mother and her goals when it comes to her birthing experience. The items listed above are just a snapshot of techniques that can be incorporated into sessions to help one become more educated and aware of what the birth experience may encompass, as well as address aches and pains along the way.