zig
0

Notifications

  • You're all caught up!

Bending While Pregnant

by
author image Graham Rix
Based in the United Kingdom, Graham Rix has been writing on the arts, antiquing and other enthusiasms since 1987. He has been published in “The Observer” and “Cosmopolitan.” Rix holds a Master of Arts degree in English from Magdalen College, Oxford.
Bending While Pregnant
A pregnant woman is walking. Photo Credit John Lund/Paula Zacharias/Blend Images/Getty Images

The extra weight you carry around during pregnancy puts you at risk of back injury. For this reason, it's important to avoid bending at the waist and in general to maintain good posture. This means approaching some everyday chores in a deliberate, cautious way. Should you experience any debilitating back pain during pregnancy, talk to your health care provider.

Strain

According to the University of Maryland Medical Center, you will likely gain an extra 20 to 30 pounds during pregnancy. The placement of this weight in your uterus drags your center of gravity forwards. Leaning back to compensate puts a strain on your spine. Meanwhile, hormones released during pregnancy weaken your ligaments, making them more prone to damage.

Good Posture

You'll decrease the risk of back strain if you maintain good posture. Your head, neck and back should form a continuous straight line. One way of reminding your body of this is to stand with your back against a wall for a few moments each day. Good posture is just as important whether you are active or at rest, so resist the temptation to slump at the end of an exhausting day.

You Might Also Like

Avoid Bending

A pregnant woman is already front-heavy. Bending at the waist throws that extra weight forward, putting an even greater strain on your back, so try to avoid this movement. If you have to bend to perform a task, such as mopping up a spilled drink, toss anything you're going to need, such as a sponge, onto the floor first and then carefully kneel. Bend at the knees, then lower one knee at a time to the floor. It's equally as important to avoid bending at the waist when you get up. Rise in stages, using your hands, knees and thighs rather than the muscles in your stomach and abdomen.

Lifting

Avoid bending at the waist when lifting something from the floor. Bend at the knees instead, keeping your upper body posture as your lower yourself down to within reaching distance. If possible, hold the item under your baby bulge when your lift, so that it falls into alignment with your center of gravity. Push upward with your lower body, in particular your knees and the arches of your feet.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media