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There are many physiologic changes to a person’s body during pregnancy. These changes account for most of the 'common discomforts' of pregnancy, and can be eased or lessened by practicing good body mechanics, as well as stretching and toning exercises.
The changes most notable include:
• Increased blood volume can contribute to muscle aches and swelling and/or decreased sensation in the legs and arms.
• Hormones relax muscles, soften ligaments and loosen the pelvis adding to muscle and joint aches.
• The added weight of the baby pulling forward on the uterus where it attaches to the lower back can cause increased back discomfort.
• The baby’s presence completely changes the center of gravity.
Lifting Weight
• Squat to level of object
• Hug object to you
• Rise from squat using your leg muscles
• Don’t bend at the waist and raise object using muscles of abdomen and back!
Alternative Lifting Options
• Sit in chair
• Raise child onto lap (or have them climb up)
• Either hold them in seated position OR
• Stand up from chair holding child using leg muscles
Standing Posture
• Stand with feet about 3 inches apart and toes turned slightly outward
• Keep hips turned under (pelvic tilt)
• Keep shoulder back, but do not arch back
• Keep head back over shoulders
Sitting Posture
• Sit in a chair with a firm but comfortable back support, with head over shoulders
• Arm rest should not be too low or too high
• Keep knees slightly higher than hips
• Small pads behind neck and lower back may be added for comfort
Tailor Sitting
• Do this frequently
• Sit on a firm surface, preferably the floor
Positioning on Back
• Place 2-3 pillows under knees
• Place a rolled bath towel under the bend of the neck. If using a pillow, place it well under the shoulders
• Keep arms at sides or resting on stomach
• Comfort should dictate how long can stay in this position
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