Back Care and Pregnancy – healthy bump and back!

Back pain is very common during pregnancy. As your baby grows, so increases the load, putting additional weight on your body, especially your back. At the same time, ligaments holding bones together become naturally softer in preparation for labor.

The combination of these can put a strain on the joints in your hips and back, leading to pain. 

But the good news is, gentle exercises and regularly moving your body will do wonders, not just for your back but your whole body and your growing baby. 

1. Sit on a chair with feet on the floor.
2. Take a deep breath in and tilt the pelvis forward, creating a slight arch in your back.
3. As you exhale, curl up your lower back by tilting your pelvis backwards, like you’re trying to pull your belly button to your spine.
4. Gently alternate between these two positions up to 15 times.  

1. Sit on a chair with your feet on the floor.
2. Sit with your arms crossed and gently rotate to one side.
3. Hold for a few seconds, then rotate to the other side.
4. Repeat 5-10 times on each side. 

Massage can provide great relief for tired and tight muscles. And you can do it yourself using your hands or use a small ball. 

 

Lifting items from the floor 

• bend your knees and keep your back straight 

Heavy items 

• Avoid lifting anything heavy 

Shoes 

• Wear comfortable shoe with no high heels 

Twisting 

• move your feet when you turn to avoid twisting your spine 

Sitting posture 

• keep your back straight and well supported when sitting 

If you experience any of the following, go and speak to the nurse/doctor: 

• Vaginal bleeding 

• Regular painful contractions  

• Shortness of breath during rest  

• Dizziness & headache 

• Chest pain 

• Muscle weakness affecting balance 

• Calf pain or swelling