How Safe Is Squatting During Pregnancy?

• Helps to maintain overall fitness As days and months go by, your bump grows bigger making you feel quite uncomfortable. You also begin to experience various health issues. Squatting has been found to be quite helpful in alleviating all discomforts you experience and helps you to remain fit
• Strengthens glute muscles Squat workouts are ideal to reinforce and strengthen a woman’s glute muscles too. Squats have been found to maintain your butt in ideal shape even through your pregnancy
• Relieves lower back ache Squatting exercises are ideal to stretch your back, especially the lower back area. This provides relief from lower back pain that one normally experiences during conception
• Good to avert constipation Constipation is one issue that troubles almost all pregnant women till the end of their pregnancy. Squats have been found to be excellent for relieving flatulence and aiding normal digestive functions
• An excellent posture for giving birth One of the most natural postures for birthing is squatting. Squatting aids, to expand the birthing canal and also ensures enough oxygen for your baby while coming out. They have also been found to an aid in the relaxation of perineal muscles
• Lowers pelvic floor pressure It is a good idea to squat while at home as an alternative to sitting most of the time as it has been proven to lessen the pressure you feel in your pelvic floor. This comes in very helpful during the final stage of pregnancy when the pelvic floor pressure is at its maximum level

Squatting Exercises That Are Safe During Pregnancy

However, not all squatting exercises are safe during pregnancy. Given below are some of the squatting exercises that are considered safe during conception.

1. Sumo squat This is done by holding our spine erect and is found to be safe during this period
2. Simple squat Even simple squats are proven to be safe during this period
3. Wall squatting sliding downwards This workout requires some pillows and is claimed to be safe
4. Quadruped Extension This squatting exercise is yet another workout that is considered safe during the conception period
5. Half squat and full squat using a chair This exercise requires a chair that balances well

How Often You Should Squat During Pregnancy?

With your doctor’s permission, you can incorporate squatting exercises in your daily routine, even when you are expecting. You may also want to include squatting into your day-to-day activities like using squatting to pick up items that have fallen on the floor or reaching out for things on lower shelves to make it easier for you as your tummy gets bigger. The more often you squat, the more beneficial it is during birthing.

What Are The Disadvantages Of Squats During Pregnancy?

There are many disadvantages associated with squatting during pregnancy. Pregnant women who perform squats without proper form may encounter knee discomfort. Likewise, Failure to maintain a straight back with a slight anterior inclination may result in the occurrence of back pain. Also, 

• Research has indicated that performing deep squats may potentially elevate the likelihood of developing hemorrhoids, a low-lying placenta, and low umbilical cord vessels. Additionally, it may result in a breech position of the fetus.

• Excessive squatting during the late stages of pregnancy (between weeks 34 and 38) has the potential to impact the engagement of the fetus, which could potentially lead to a posterior presentation.

There exist a limited number of uncommon contraindications for performing squats during pregnancy. It is better for pregnant women to avoid squatting if they have the following conditions. 

• Placenta previa is a medical condition in which the placenta partially or completely covers the cervix, leading to potential complications during pregnancy and childbirth.
• Cervical insufficiency or cervical incompetence is a medical condition characterized by a shortened cervix, which may lead to premature birth or miscarriage.
• The medical condition of cervical insufficiency and prior injuries to the knee, hip, or back.
• Pregnancies that are deemed high-risk.

Precautions To Be Taken While Doing Squatting Exercises During Pregnancy

However, you need to ensure that certain precautions are observed before you start exercising and most importantly, ask your doctor’s permission before you start these workout sessions.

• You may work out harder in the first three months. As you enter the fourth month, you should reduce the intensity and stop some workouts that might harm the fetus.

• Before and between exercises, drink water. While doing these squats, wear comfortable cotton clothes to avoid excessive perspiration and drink plenty of fresh juices and water to keep hydrated.

• Working out requires a suitable maternity bra to support your breasts. Underwired bras might hurt when exercising.

• Work out on dry, level surfaces to avoid falling or sliding.

• Wear comfortable, non-tight anti-skid shoes.

• You should have a nutritious meal and never start these exercises while you’re hungry.

• Squatting workouts may cause early labor or other pregnant concerns if your doctor recommends against them.

• If squatting causes discomfort, stop or see a doctor.

Now that you have all the information that you need to know about how safe squatting is during your pregnancy, go ahead and begin these workouts to make sure you have a safe pregnancy and delivery.

FAQ’s

1. Is Squatting Good For Normal Delivery?

Yes. The act of squatting has been observed to facilitate pelvic opening and serve as a cue for the body to initiate preparations for childbirth. Supported deep squatting may help you connect with your core and pelvic floor, which can be quite useful during labor.

2. When Should I Start Squatting During Pregnancy?

Anytime is fine. Squatting is a feasible exercise throughout all three trimesters of pregnancy. Towards the end of their third trimester, certain pregnant individuals may encounter challenges with squatting. It is advisable to obtain the approval of a medical professional and seek guidance from a qualified instructor before attempting squatting the first time.

3. When Should I Stop Squatting During Pregnancy?

Performing squats during pregnancy remains suitable until the completion of gestation unless there is a likelihood of preterm labor or other associated complications.

4. Can Squatting Help Start Labor?

The act of squatting during childbirth is believed to facilitate pelvic opening, thereby providing increased space for the baby to rotate while traversing the birth canal. So, yes Squats have been suggested as a potential natural method for inducing labor.