HYDROTHERAPY AND PREGNANCY
Pregnancy releases hormones that act to soften ligaments in preparation for labour. Sometimes this can lead to discomfort and pain. For some women this may mean that they can’t continue with their normal exercise routine and for a few women it may mean a limitation in function (eg. walking, steps and lifting).

HYDROTHERAPY AND PREGNANCY
Hydrotherapy and water exercise assist pregnant women by:
• providing a safe, weight reduced environment to safely maintain or improve strength, stability, flexibility and fitness
• assist in the management and prevention of many ante-natal problems.
BENEFITS
Specifically, hydrotherapy can help to:
• improve stability and flexibility
• decrease and manage back pain
• improve posture
• enhance circulation
• help control fluid retention, swelling & oedema
• help control blood pressure
• manage back and pelvic pain
• cope with fatigue
• prepare your body for labor
• assist weight management
• improve relaxation, mood and sleep.

Visit our main branch located along Lang'ata Road for more information.

SLEEPING PATTERNS AND BACK PAINS

1. Sleep on your back. Sleeping on your back helps maintain a neutral spine position, thus easing any pressure on your lower back and neck. By keeping a straight spine, you are not forcing any extra curves in your body. When sleeping on your back, you should choose a puffy pillow, one that supports your head and neck without propping you up too much.

2. Become a side-sleeper. Sleeping on your side is the next best position, if you simply can’t sleep on your back. Side-sleeping also keeps your spine elongated and free from curves. In addition to relieving lower back and neck pain, it also is great for reducing acid reflux and decreasing snoring. If you choose to sleep on your side, it is best to choose a pillow that will fill the space above your shoulder, so your head and neck are supported in a neutral position

3. Sleeping in a fetal position is not ideal. If you are prone to sleeping in the fetal position with your knees pulled up tight and your chin tucked, you may be setting yourself up for chronic back and neck pain. An easy alteration to this sleep position is to simply straighten yourself out and sleep more in the side position. Again, choose the same pillow as you would for side-sleeping.
4. Do NOT sleep on your stomach. Sleeping on your stomach is the absolute worst sleep position. Maintaining a neutral spine is near impossible when on your stomach, and even worse is the pressure it imposes on your nerves and joints. Irritated nerves can lead to pain, numbness and tingling. Think if you kept your neck turned to one side for even 30 minutes during the day; it would cause extreme discomfort and pain. Now think what sleeping on your stomach with your neck turned to one side for seven to eight hours would do, not to mention the discomfort to the lower back and hips.
As you can see, the way you sleep has a lot to do with how you feel. Although training yourself to sleep in a proper position may take some time, it will be well worth it. If a simple alteration can help relieve lower back pain and neck pain, it is definitely worth your time and effort.