How an Active Pregnancy Fosters an Enjoyable Pregnancy

Wednesday, November 3, 2021

How an Active Pregnancy Fosters an Enjoyable Pregnancy

As a physical therapist and mother of two, I am passionate about helping other women have an enjoyable pregnancy. As a society, we need to take better care of our mothers. We are the caregivers of the world and should be treated as such. Growing and birthing a human being is a freaking super power. I’m here to empower you to enjoy this monumental time in your life.

Being pregnant is hard work.
Pregnancy can be draining emotionally and physically. Our bodies are adapting to different hormones and a different weight distribution. Our sleeping patterns are changing and our stress levels may be rising. You might be taking care of other children or working outside the home. So, how do we get through nine months of growing a baby and a changing body while still feeling well mentally and physically?

Pain and leakage--common but no longer the standard!
Low back pain, pelvic pain, hip pain, and urinary incontinence are all common symptoms during pregnancy, but are actually very treatable symptoms. They should not be accepted as something you have to live with during pregnancy. A physical therapist who specializes in treating women during pregnancy can help you resolve pain and/or urinary leakage. Specific exercises, positions, postures, and techniques can prevent and alleviate these symptoms. Sometimes it’s an easy fix, like using an SIJ belt or belly support, using pillows between your knees at night, or practicing good mechanics during your daily activities. It’s important to address your pain and leakage during pregnancy. If left untreated, these symptoms can persist throughout pregnancy, postpartum, and in future pregnancies. Living with pain can lead to poor sleep, depression, and a decreased quality of life. Don’t accept these symptoms as just being “part of pregnancy”, a physical therapist can help you!

Exercise is medicine.
Before starting an exercise routine, you first should clear this with your physician. Once cleared by a doctor, starting and maintaining an exercise program is beneficial for the health of both mom and baby. Regular exercise during pregnancy leads to less pain, improved mental wellbeing, increased energy, improved sleep, decreased constipation, and a lower risk for excessive weight gain. Participating in regular physical activity decreases your risk for gestational diabetes and c-section. It is also associated with shortened labor and faster recovery. If prior to pregnancy you were running or exercising at a higher intensity, I encourage you to continue these activities (if you want to) if your physician has cleared you to do so. Symptoms like pain, urine leakage, or a “heaviness” feeling in the pelvis or rectum warrant a decrease in the intensity of the exercise. If you’re experiencing any of the following, you should contact your doctor immediately: bleeding or fluid leaking, severe abdominal cramping, dizziness, or headaches. I’m a firm believer that we know our bodies best. If you listen to your body and modify exercise when needed, it is safe and healthy. I love problem solving with clients to find ways to move more optimally so that you can maintain your current level of fitness during pregnancy.

Every Mother is an Athlete.
As a lifelong athlete and marathoner I can tell you that labor and delivery was the most intense workout of my life. It requires endurance, strength, tolerance to discomfort, mindfulness, and a degree of flexibility. If we train for sports, marathons, and even 5Ks, why don’t we train for labor and delivery? Especially if you’re planning for an unmedicated birth, we have to start training for this event. Having experienced two child births along with my expert level knowledge and education, I’m blessed to be in a perfect position to help you train for the “marathon” of labor and delivery.

Want to start an exercise program?
I’d love to share a week by week program that will keep you active and feeling good throughout your pregnancy.  Click here and use the code 'TBL' for my free labor and delivery eBook! Congratulations and I can’t wait to meet you! Postpartum plans are also available for after delivery! If you’d like more information regarding fitness and wellness during pregnancy, visit or contact me at 

 Hello! My name is Katie Ruebush and I am a women's health physical therapist, farm wife, and boy mom dedicated to helping women throughout their lifespan live healthy, active lifestyles. I am particularly passionate about caring for and pampering the pregnant and postpartum woman and helping new moms embrace a new body and a new way of life. I love empowering women to take control of their pelvic health and reach their goals through education and expert level care. I look forward to meeting you!

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1 comment:

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