Tips for an Injury-Free Pregnancy
During your pregnancy your body will change and your posture will adapt in response to this. Your abdominal muscles will stretch will be less able to protect your spine and pelvis. Your ligaments will soften and lengthen under the effect of hormones. Your pelvis may become unstable. Your pelvic floor will weaken under the increasing weight of your baby, the influence of hormones, and a possible change in bowel habits. You should take extra care to protect yourself from pain or injury during this time.
Take Care of Your Back
To prevent or reduce pain and injury, postural awareness and looking after your back and pelvis are very important.
Stand or sit tall. Imagine a string attached to the top of your head pulling upwards, gently lengthening your spine.
Don’t let your chin poke out.
Avoid slouching.
Keep your lower back in a neutral position. Try not to flatten or exaggerate the natural curve.
Take Care of Your Pelvis
Pelvic girdle pain (PGP) is common in pregnancy and can be caused or aggravated by asymmetrical activities such as:
Putting pants, shoes or socks on while standing
Rolling in bed with with legs apart.
Getting in and out of the car one leg at a time.
Going up and down stairs.
To reduce the likelihood of this happening, try instead to:
Put pants, shoes and socks on in a sitting position.
Keep your knees together, push through your heels and and lift your bottom when rolling over in bed.
Keep your knees together and pivot in and out of the car.
Take stairs one step and a time, or if you already have PGP that is aggravated by stairs, take the lift if this is an option.
Getting in and out of bed
When getting in and out of bed, it is important to avoid using your abdominal muscles to help you get up and down due to the increased strain that this movement places on them. Follow these few steps to safely move in and out of bed:
Sitting to lying:
Sit on the edge of your bed
Bring your legs up onto the bed
At the same time, use your hands to start to lower you down until you are rested on your side
Lying to sitting:
Bend your knees and roll to one side
Let your legs hang over the edge of your bed
Use your hands to push yourself up into sitting position
Don't forget to see your women's health physiotherapist for a prenatal check-up in each trimester and then for your 6-week postnatal check!