Welcome Mamas - Base Bump
Congratulations on your pregnancy! This is such an exciting time for you, your partner and your family. Whether is your first bub or you’ve been here before, no pregnancy is the same.
The first trimester is full of changes, they can be quite unusual but also very wonderful. Your body and your mind are experiencing so many new and different sensations, made all the more difficult by keeping it a secret until the time is right.
Base Bump has been designed to help you navigate your way through your pregnancy, from conception all the way until your little one is in your arms and you’re into your recovery. Our aim is to keep you exercising, safely, up to date with what is happening in your body and what you may expect as you progress through this next period and exciting time.
Common First Trimester Symptoms
During your first trimester, there are a lot of changes occurring and it is the time when your baby grows the fastest. They start as this tiny, microscopic embryo and finish as a plum sized human with all their organs and systems in place.
Fatigue
During the first trimester there is a rapid increase in progesterone; a natural sedative which can cause tiredness and lethargy. It is your body’s way of slowing you down during this stage of your pregnancy so it can focus on your baby’s development.
Nausea and Vomiting
Morning sickness affects up to 80% of women during their first trimester. Despite the name, nausea and vomiting can occur at any point during the day. It is believed to be caused by a rise in HCG (human growth hormone) or oestrogen and will often resolve after the first trimester. This is a condition known as hyperemesis gravidarum which is characterised by excessive vomiting, severe nausea, weight loss and dehydration. If your symptoms persist or you experience these symptoms past the first trimester, then a medical assessment and/or treatment may be required. Please report any of these symptoms to your local health care professional.
Urinary Frequency
Urinary frequency can present quite early in pregnancy due to a rise in HCG combined with increasing blood volume and an expanding uterus which places more pressure on the bladder. It is important to have an early pelvic floor assessment early, with a women’s health physiotherapist, and start your pelvic floor exercise/s as soon as possible. This is to help prevent the loss of bladder control.
Breast Changes
Breast changes include tenderness and fullness, and is often noted as one of the first signs of pregnancy. Most of the breast growth occurs within the first trimester. Other changes include a veiny appearance, due to increased blood volume and flow. The nipples also darken and the areolas enlarge to help your baby find your nipple when feeding. In some women, milk production starts as early as 16 weeks!
Headaches
Due to an increase in blood volume and a surge in hormones, headaches are a common first trimester symptom. They can be exacerbated by poor posture and stress.
Constipation
During pregnancy, progesterone slows your digestive system down and may cause constipation for many pregnant women. It is important to maintain your bowel function and health as straining can lead to unnecessary pressure on your pelvic floor. This in turn can lead to prolapse and incontinence if it is not managed well. The best way to manage constipation is to increase your fluid and fibre intake and maintain regular exercise. Discussion with a women’s health physio will also be beneficial.
Bleeding
Up to 25% of women will experience spotting/bleeding. This can be due to implantation bleeding and change at the cervix. However, any heavy bleeding, sharp pains or cramping should be addressed by your health care professional immediately.
First Trimester Exercise.
In the first trimester there aren’t too many restrictions, the main thing to watch out for is over exerting yourself. There are exercise modifications given however if you still experience pain or discomfort please DO NOT hesitate to get in contact with me! You can complete any of these workouts from daily to 3-4x/week. Each workout has a pelvic floor component included. Please ensure you have had an assessment with a Women’s Health Physio prior to completing these to ensure correct activation.