Your centre of gravity may shift forward as your uterus and
breasts get bigger. This can cause a sway or arch in your lower back, and this
sway can cause your shoulders to slump forward. Poor posture can cause
discomfort in your back, shoulders, and hips.
Check your posture during pregnancy throughout the day by:
- pulling in your abdominal muscles - think
“belly button to back bone”
- pulling your shoulders back and straightening
your spine
- standing up straight and walking tall
Caring for Your Back during Pregnancy
Back pain is common later in pregnancy.
Follow these tips for back safety and comfort:
- keep good posture
- don’t lift heavy objects
- lift with your legs and not your back by bending your
knees
- hold the object you are lifting close to your body
- do not twist when lifting
- keep your knees slightly bent but not locked when standing
- “log roll” when getting up from a lying position
(turn onto your side and push up with both arms)
- rest and sleep on your side and put a pillow between your
knees to support the upper leg
- avoid moving large objects
- If standing for long periods of time, put one foot on a
stool
- wear comfortable, supportive shoes
Strengthening Your Back (Pelvic Tilt)
Strengthen your back with the following pelvic
tilt activity:
- Kneel on your hands and knees with elbows
slightly bent.
- Keep your back flat. Do not let your back sag downwards.
- Keep your head and neck in line with your spine.
- Arch your lower back and at the same time tighten your
abdominal muscles and buttocks.
- Slowly relax and return your back to the flat position.
- Repeat up to a maximum of 5 to 8 times.
Caring for your Abdominal Muscles
Abdominal muscles take most of the pressure of the growing
baby during pregnancy. These muscles run up and down from your chest to your
pubic bone.
It is common for these muscles to soften, weaken, and
separate, like a zipper opening under stress. If you notice bulging along the
middle of your abdomen when you get out of the bath or bed, you could have
a separation in your abdominal muscles.
You can lessen strain to these muscles by:
- getting out of bed by turning onto your side and pushing
up with both arms
- avoiding activities where you curl up
- not holding your breath when you lift and carry something
Until the gap is closed you should not do sit-ups and activities that rotate
the trunk, twist the hips, or bend the trunk to one side.
Strengthening Your Pelvis (Kegel Exercises)
Kegel exercises help to strengthen the vaginal and perineal
area - the area between the vagina and anus. These muscles support the weight
of your growing baby, and they also help you control passing urine and stool.
Doing Kegel exercises during pregnancy and after the birth will help you
strengthen these muscles, which will prevent you from leaking urine when
coughing or laughing. Kegel exercises can be done anywhere.
Here’s how:
- Tighten the muscles around your vagina and anus, as if you
were stopping the flow of urine. Do not do Kegel exercises by actually stopping
your flow of urine when on the toilet. This can cause some urine to stay in
your bladder.
- Hold the muscles tight for a count of 5 and work up to a
count of 10. Repeat 5 to 10 times.
- Do this exercise often throughout the day.
- Do not hold your breath while tightening your muscles.
- To prevent leaking urine, try tightening your pelvic floor
muscles before you cough, sneeze, or lift.
