Week 33 of Pregnancy

Your tiny tot is showing increased movements as your due date gets closer. You may also be more nervous. Let’s take a look at what happening this week.

MOM-TO-BE

Some pregnant moms-to-be complain that while sneezing or laughing, they have felt some urine dribble. Have you also had a similar experience? This is stress urinary incontinence, and it can be quite a distressing experience.

Some moms-to-be even feel that it affects their quality of life.

Although urinary incontinence may affect men and women, about 23% to 67% of pregnant moms-to-be struggle with this issue. This hassle may continue to trouble about 6% to 38% of new moms just after delivery.

The severity of this problem may range from minimal dribbling while laughing, coughing, or sneezing to the inability to control the urge to pee.

Certain exercises called pelvic floor exercises or Kegel exercises may help prevent or reduce urinary incontinence during pregnancy.

Shall we try to understand these exercises a little better?

A Deep Dive Into Kegel Exercises

Let us start by understanding a few functions of pelvic floor muscles briefly.

The bowel, bladder, and womb are the main organs in a woman’s pelvis.

The pelvic floor muscles support structures in the pelvis and help you maintain bladder and bowel control. These essential functions may get compromised if these muscles are weakened.

Various factors may weaken and jeopardize the function of these muscles. One of the common factors in a woman is pregnancy and childbirth, since the pelvic floor muscles undergo significant mechanical and hormonal impact during this phase.

During pregnancy, as the uterus increases in size, the pelvic floor muscles are put under constant strain. Similarly, during labour, these muscles undergo a lot of stress. That is why incontinence is seen in quite a few moms-to-be during pregnancy and after delivery.

Kegel exercises were developed to help strengthen these pelvic floor muscles. This may help prevent or mitigate incontinence during pregnancy.

Remember that every pregnancy is unique. Before you start Kegel exercises, always discuss with your doctor whether it is advisable and safe for you. Attempt these exercises only with your doctor’s approval and guidance.

How to Perform Kegel Exercises

There are several variants of these exercises. One of the commonly recommended methods is described below:

Empty your bladder before you begin the exercises.
The exercise can be done either lying down or sitting.
Contract and pull the pelvic floor muscles inward and maintain the contraction for about 10 seconds.
Try to contract only the pelvic floor muscles and not the abdomen, thighs, or buttocks.
Do not hold your breath while contracting the muscles.
After 10 seconds, relax the muscles.
Repeat this about 10 times to complete one set.
Three such sets may be done per day.

The duration, number of repetitions, and number of sets may be adjusted by your doctor to suit your individual needs.

There is a common misconception that Kegel exercises involve repeatedly stopping urination mid-stream. This is not recommended, as it may affect bladder function.

The effects of these exercises usually begin to appear around two weeks after starting them regularly.

A Few Other Symptoms You May Be Having

Let’s look at some other symptoms you may notice this week:

Braxton-Hicks Contractions

These are also called false labour contractions and can be considered your body’s way of rehearsing for labour.

These contractions are irregular.
They do not increase in frequency or duration.

Preterm labour is always a possibility that you must be aware of. Contact your doctor immediately if you notice any of the following:

Painful contractions occurring at regular intervals
Increase in frequency and duration of contractions
If your water breaks
Bloody discharge

Emotional Doldrums

As you inch closer to the grand finale, you may experience a mix of emotions. There may be anxiety about managing work and child-rearing, financial concerns, and caring for a newborn.

It is completely normal to feel this way. Discuss your concerns with your family and have detailed discussions with your doctor regarding childbirth and delivery plans. Clear understanding and preparation may help you feel more confident.

Difficulty in Falling Asleep

Are you finding it difficult to get good sleep? If possible, try to avoid working on laptops, mobile phones, or watching television just before bedtime.

As your baby bump grows, finding a comfortable sleeping position may become challenging. Many moms-to-be find sleeping on the left side with a pillow supporting the bump helpful.

Gentle leg massages before bedtime may help reduce leg cramps. Try to relax and make time for yourself to reduce stress.

What Is Your Tiny Tot Up To?

Shall we take a look at a few developments that could be expected in your tiny tot around now?

The foetus’ lungs are still maturing.
The skin that once appeared wrinkled now looks smoother.
Your tiny tot may be busy rehearsing swallowing.
From head to heel, the baby may measure about 43 cm on average.
Since the baby is curled up, the head-to-bottom length may be around 29 cm, roughly the size of a durian.

If the baby’s weight gain is good, length variations are usually not a concern. Your tiny tot may not feel so tiny anymore!

Have you discussed with your doctor how to monitor your baby’s kick counts? You may consider trying the Kick Counter feature in your We Care App.

Have you tried singing a lullaby to your unborn child? You might notice an increase in your baby’s movements in response to it.

Kegel exercises during Pregnancy: Week 33

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