Pregnancy Therapies: A Safe Guide for Expectant Mothers in Portugal

What Causes Discomfort During Pregnancy?

Pregnancy is a period of extraordinary transformation. The female body undergoes significant hormonal, physical, and emotional changes throughout the nine months of gestation. Although it is mostly a positive experience, many expectant mothers experience discomforts that can affect day-to-day quality of life.

The most common discomforts include nausea and vomiting, particularly frequent in the first trimester, lower back pain and sciatica caused by the growing weight of the baby and postural changes, swelling in the legs and feet, headaches, intense fatigue, insomnia, anxiety, and mood changes. As pregnancy progresses, gastro-oesophageal reflux, cramps, carpal tunnel syndrome, and breathing difficulties may also arise.

Important note: Before beginning any complementary therapy during pregnancy, it is absolutely essential to consult your doctor, obstetrician, or midwife. Some therapies and specific techniques are not recommended during certain trimesters or in high-risk pregnancies. Your safety and that of your baby are always the priority.

How Can Natural Therapies Help?

Complementary therapies can offer valuable support during pregnancy, addressing both physical discomforts and emotional wellbeing in a gentle, non-invasive way. When practised by therapists with specific pregnancy training, and with the approval of your doctor, they can be a safe and effective complement to conventional medical care.

Some studies suggest that certain therapies may help reduce nausea, relieve muscular pain, decrease anxiety, and improve sleep quality during pregnancy. The holistic approach of these therapies considers the expectant mother as a whole, body, mind, and emotions, which can be particularly valuable during a period of so much change.

It is essential that any therapist working with pregnant women has specific training in this area, as there are important adaptations and contraindications to consider.

The Best Therapies During Pregnancy

Prenatal Massage

Prenatal massage is specifically adapted to the needs and anatomy of the expectant mother. A therapist with training in this area will know how to position the pregnant woman correctly, usually in a side-lying position with supportive pillows, and will use gentle techniques that work on the most common areas of tension, such as the back, shoulders, legs, and feet.

Some studies suggest that prenatal massage may help reduce anxiety, alleviate depression, improve sleep quality, and decrease muscular pain. It may also contribute to lower cortisol and stress levels, which is beneficial for both mother and baby. You can find therapists specialised in prenatal massage in portugal at Marcar Terapias.

Acupuncture During Pregnancy

Acupuncture has been used for millennia to support women's health, including during pregnancy. When practised by an acupuncturist with specific training in maternal health, it may help relieve first-trimester nausea, lower back pain, anxiety, and even prepare the body for labour.

Some studies suggest that acupressure at the P6 point (Neiguan), located on the wrist, may be effective for relieving pregnancy nausea. It is important that the acupuncturist has specific pregnancy training, as certain points are contraindicated during gestation.

Prenatal Yoga

Prenatal yoga adapts traditional yoga postures to the specific needs of each trimester, avoiding postures that compromise circulation, place pressure on the abdomen, or are uncomfortable for the expectant mother. It also includes breathing and relaxation techniques that can be very useful during labour.

Regular prenatal yoga practice may help strengthen the core muscles and pelvic floor, improve flexibility, reduce stress, and prepare psychologically for birth. Many pregnant women report that the breathing techniques learned in yoga classes were fundamental during labour.

Osteopathy During Pregnancy

Osteopathy can be particularly effective for relieving the lower back pain and sciatica so common during pregnancy. The osteopath works with gentle, adapted techniques to mobilise the pelvis, lumbar spine, and sacroiliac joints, relieving pressure and restoring musculoskeletal balance.

Some studies suggest that osteopathy may significantly reduce lumbopelvic pain during pregnancy. It is essential to choose an osteopath with specific training in obstetrics and to always inform your doctor.

Reflexology

Foot reflexology can be a gentle and relaxing approach during pregnancy, helping to reduce swelling in the feet, relieve tension, and promote general relaxation. Some therapists specialised in reflexology for pregnant women report benefits in relieving nausea, anxiety, and insomnia.

However, there are reflex points that are generally avoided during pregnancy, especially in the first trimester. It is essential that the therapist has specific training in pregnancy reflexology. You can explore certified therapists through Marcar Terapias.

Meditation and Mindfulness

Meditation and mindfulness practices are particularly suitable during pregnancy, as they are completely safe and can be practised independently. They help manage pregnancy and birth-related anxiety, improve sleep quality, and develop a deeper connection with the baby.

Some studies suggest that regular mindfulness practice during pregnancy may reduce symptoms of prenatal anxiety and depression, and contribute to a calmer birthing experience.

How to Choose the Right Therapy for You

The choice of the most appropriate therapy during pregnancy should always take into account the trimester you are in, your general state of health, the existence of complications or high-risk pregnancy, and the recommendations of your doctor or obstetrician.

In general, the therapies considered safest throughout pregnancy (with appropriate adaptations) include prenatal massage, prenatal yoga, and meditation. Acupuncture, osteopathy, and reflexology can be very beneficial, but require therapists with specific training and medical approval.

When researching a therapist, always check whether they have specific pregnancy training and experience working with expectant mothers. This specialisation is essential for your safety.

What to Expect in the First Sessions

In the first sessions, the therapist should take a detailed medical history, including the trimester of pregnancy, medical history, existing complications, and any ongoing medical care. They should also adapt the session to your specific needs and comfort level.

It is normal to feel some tiredness or a sense of deep relaxation after the first sessions. Always communicate to the therapist any discomfort or unusual sensations during the session.

How to Book a Session in Portugal

In portugal, there is a growing number of therapists with specialised pregnancy training. Finding the right professional, with the appropriate qualifications and experience with expectant mothers, is fundamental for a safe and beneficial experience.

At Marcar Terapias, you can search for therapists across portugal and verify their qualifications and experience. Always consult your doctor or obstetrician before beginning any complementary therapy during pregnancy, and share all relevant information about your pregnancy with the therapist.

Take care of yourself during this very special phase, explore the therapists available at Marcar Terapias and find the right support for your pregnancy.