Week 26 of Pregnancy: Baby’s Position. Exercises to Strengthen the Pelvic Floor
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Cartilage is a tissue that acts as a shock absorber, protecting the ends of bones and facilitating joint movement. With osteoarthritis, cartilage loses its cushioning properties. Its gradual elimination can eventually lead to the ends of the bones rubbing directly together, causing excessive pain.
Symptoms
- Fatigue: Weight gain and hormonal changes can lead to a feeling of tiredness.
Swelling (edema): Fluid retention is common, especially in the feet and ankles. Staying hydrated and elevating your legs can help. - Back and pelvic pain: Due to the growth of the uterus and the shift in the center of gravity, it is possible to feel discomfort in the lower back area.
- Difficulty sleeping: The size of the abdomen and physical discomfort can make resting difficult. It is recommended to sleep on your side with a pillow between your legs.
- Heartburn and reflux: The expanding uterus can put pressure on the stomach, causing a burning sensation. Eating small portions and avoiding irritating foods helps to control it.
- Braxton Hicks contractions: These are irregular and painless contractions that prepare the uterus for childbirth.
- Increased breast sensitivity: The mammary glands continue to prepare for breastfeeding, which can cause sensitivity or an increase in size.
- Increased urinary frequency: The uterus continues to exert pressure on the bladder, making the need to urinate more frequent.
- Skin changes: It is common to notice skin spots (chloasma), stretch marks, or increased sensitivity due to hormonal changes.
Baby’s size
- By week 26, the baby has grown significantly and already looks more similar to how they will at birth. Their skin, which was previously thinner and translucent, begins to become more opaque as fat accumulates under the dermis.
- Their nervous system continues to mature and their senses develop with greater precision. Now they can open and close their eyes, react to intense light, and respond to sounds with movements or changes in heart rate. Their ability to breathe also improves, as their lungs begin to produce surfactant, an essential substance for them to expand correctly at birth.
- At this stage, the baby has more defined periods of sleep and activity, so the mother may notice moments when they move more or remain at rest. They are also perfecting their reflexes, such as sucking and grasping, which will be fundamental at the time of birth.
What Should You Do?
- Maintain a balanced diet
Ensure a diet rich in protein, iron, calcium, and essential fatty acids for the baby’s development. It is important to consume foods with fiber to prevent constipation and stay well hydrated. - Perform moderate exercise
Activities such as walking, swimming, or prenatal yoga help improve circulation, reduce back pain, and strengthen the body for childbirth. - Control swelling and circulation
If there is fluid retention, it is advisable to elevate the legs, avoid sitting or standing for long periods, and wear comfortable clothing. - Sleep in a suitable position
It is recommended to sleep on your side, preferably on the left side, to improve circulation and avoid pressure on the vena cava. - Attend prenatal check-ups
It is possible that tests such as the glucose tolerance curve will be performed at this stage to rule out gestational diabetes. It is also important to monitor blood pressure. - Care for skin and body
Apply moisturizing creams to prevent dryness and stretch marks, use sunscreen to avoid spots, and wear a suitable bra for greater comfort. - Listen to your body and reduce stress
Practicing relaxation techniques such as meditation, deep breathing, or warm baths helps to better manage physical and emotional changes. - Prepare for motherhood
This is a good time to research childbirth, breastfeeding, and newborn care, as well as organizing aspects such as the baby’s room or the hospital bag.
Nutrition in week 26 of pregnancy
Recommended foods
Proteins: Lean meats, fish, eggs, legumes, and nuts help the baby’s growth and strengthen the mother’s muscles.
Calcium: Milk, yogurt, cheese, almonds, and leafy green vegetables contribute to the baby’s bone development and prevent bone demineralization in the mother.
Iron: Red meats, spinach, lentils, and fortified cereals help prevent anemia and promote red blood cell production. It is recommended to combine them with vitamin C (citrus fruits, strawberries, peppers) to improve absorption.
Essential fatty acids (Omega-3): Fish such as salmon, chia, walnuts, and olive oil support the baby’s brain development.
Fiber: Fruits, vegetables, whole grains, and legumes help improve digestion and prevent constipation, which is common at this stage.
Hydration: Drinking at least 2 liters of water a day helps maintain good circulation and prevent swelling.
Foods to avoid
Excess sugars and refined flours to avoid glucose spikes and reduce the risk of gestational diabetes.
Ultra-processed foods with preservatives and high sodium levels, which can increase fluid retention.
Fish with high mercury content such as swordfish, shark, and bluefin tuna.
Unpasteurized dairy and deli meats that may contain dangerous bacteria such as listeria.
Benefits for the baby:
Promotes better oxygenation and blood flow to the placenta.
Helps the baby have an appropriate birth weight.
Can improve the baby’s neurological and cardiovascular development.
Recommended exercises:
Daily walks of 20 to 30 minutes.
Prenatal yoga or pilates to improve flexibility and relaxation.
Swimming to relieve pressure on joints and strengthen muscles.
Kegel exercises to strengthen the pelvic floor and prevent urinary incontinence.
Exercise in week 26 of pregnancy
Improves circulation and reduces swelling
Exercise helps prevent fluid retention and problems such as varicose veins or leg cramps.
Strengthens musculature
Especially in the lower back and abdominal area, which decreases back pain and improves posture.
Prevents excess weight
Staying active helps control weight gain and facilitates postpartum recovery.
Decreases the risk of gestational diabetes and hypertension
Exercise improves insulin sensitivity and helps maintain stable glucose and blood pressure levels.
Improves mood and reduces stress
Physical activity releases endorphins, which helps decrease anxiety and improve sleep quality.
Facilitates labor
Staying in motion strengthens the pelvic floor and physical endurance, which can favor a more controlled delivery and better recovery.
Things You Should NOT Do:
Avoid excessive physical effort
Do not lift heavy objects or perform activities that involve a heavy load on the back.
Avoid high-impact exercises, jumping, or sudden movements that could cause injury or increase the risk of premature labor.
Do not stay standing or sitting for long periods without moving
Being in the same position for long periods can affect circulation and increase swelling in the legs and feet. It is recommended to take breaks to walk or change posture.
Do not consume raw or unpasteurized foods
Avoid raw or undercooked meats, fish, and eggs, as well as unpasteurized dairy products, to prevent infections such as listeriosis or toxoplasmosis.
Do not expose yourself to extreme heat
Avoid saunas, hot tubs, and very hot baths, as they can cause dizziness, low blood pressure, and affect the baby’s oxygenation.
Do not neglect hydration and nutrition
It is essential to drink enough water and maintain a balanced diet to prevent dehydration, constipation, and fatigue.
Avoid stress and lack of rest
Sleep at least 7-8 hours per night and take small breaks during the day.
Practice relaxation techniques such as meditation or deep breathing to reduce anxiety.
Do not consume harmful substances
Avoid tobacco, alcohol, and excessive caffeine, as they can affect the baby’s development and increase the risk of pregnancy complications.
Do not self-medicate
Always consult with your doctor before taking any medication, even if it is over-the-counter or natural.
Frequently Asked Questions
Should I worry if I have contractions?
Braxton Hicks contractions are normal at this stage. They are sporadic, painless, and short-lived. However, if they become regular, painful, or increase in intensity, you should consult your doctor, as they could be a sign of premature labor.
How can I reduce swelling in my legs and feet?
It is advisable to elevate your legs when resting, avoid standing or sitting for long periods, wear comfortable clothing, and drink enough water to improve circulation.
Is it normal to have reflux and heartburn?
Yes, the growth of the uterus puts pressure on the stomach, which can cause heartburn. To relieve it, it is recommended to eat small portions, avoid spicy or greasy foods, and not lie down immediately after eating.
Can I travel by plane in week 26?
In most cases yes, but it is advisable to consult with your doctor, especially if there are risk factors. Some airlines may require a medical certificate after week 28.
When should I worry about weight gain?
The recommended weight gain in this week is approximately 7 to 10 kg from the start of pregnancy. If the increase is very high or very low, you should consult with your doctor to make adjustments to your diet.
Should I continue taking prenatal supplements?
Yes, it is essential to continue with folic acid, iron, calcium, and other supplements recommended by your doctor for the correct development of the baby and maternal health.
Is it normal to have insomnia or trouble sleeping?
Yes, many women experience insomnia due to discomfort, anxiety, or hormonal changes. It is recommended to avoid screens before bed, drink relaxing infusions such as chamomile, and sleep on your side with a pillow between your legs for greater comfort.
