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Corrected
Posture and Lifting Technique
During pregnancy,
a mother's abdominal muscles become stretched and weakened, while the
weight of the baby causes her center of gravity to shift forward. A natural
sway in the lower back develops as pregnancy progresses. At this time,
women are at greater risk for injury related to lifting and any movements
which put stress on the spine. Corrected posture and proper lifting technique
are important to practice. Begin early pregnancy so that by your third
trimester, you are already into the habit of checking and correcting your
body moves routinely.
Corrected
Posture
During pregnancy, correct posture can be a challenge.
Standing in front of a full length mirror will help to perfect this technique.
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Poor Posture
- As the baby
grows the abdominal muscles stretch so it becomes more difficult
to contract them and keep the lower back in good alignment.
- Joints and
ligaments loosen as hormone levels increase during pregnancy.
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Corrected
Posture
- Straighten
your upper back so the ear, shoulder, and hip are all in alignment.
- Tuck the
pelvis to maintain a pelvic tilt at all times.
- Contract
your abdominal muscles.
- Avoid standing
in one position for a long period of time.
- Avoid high
heels.
- Use a step
stool to rest one foot on if you have to stand for a prolonged
period of time. This decreases the sway in your lower back.
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Bending/Lifting Tips
The following tips will help reduce your risk of back injuries.
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- Avoid any
position where you are bending at the waist with knees straight.
- Make sure
you are bending at the knees and leaning forward at the hips.
- When getting
out of your car or bed, make sure your hips, pelvis, and back
are all in the same direction and maintain a straight back.
- When
lifting objects, spread your feet apart with one foot in
front of the other and knees bent. Keep the object close
to your body as you straighten your knees and lift. Make
sure you are using your legs to lift and not your back.
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