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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.

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.

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.

Bending/Lifting Tips
The following tips will help reduce your risk of back injuries.

  • 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.

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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