Injury Prevention During Pregnancy

Congratulations, you’re expecting! While there is much excitement around pregnancy, it’s not always easy on our bodies! Many physiological changes occur during pregnancy, including hormonal, cardiovascular, respiratory, metabolic, and musculoskeletal changes. The result of these changes can mean nights of lost sleep, difficulty or pain with walking and standing, and difficulty or pain with basic daily tasks.

The low back and pelvis are the most common areas of discomfort during pregnancy. As your baby grows you may notice that your posture is gradually changing, resulting in an increased low back curve (lumbar lordosis), flatter feet, and a more forward head position.

Sure, we blame those “hormones” for why we feel like eating pickles with ice cream, and why we overreacted when your significant other accidentally ate it!
But the hormonal changes occurring in our bodies, which make your ligaments stretch to prepare your body for delivering baby, can also contribute to low back and pelvic pain.

The good news is that you can do something about it! Current evidence supports that strengthening the core-abdominal/back/pelvic muscles, gentle stretching, aquatic exercise, and learning proper body mechanics can help to reduce low back and pelvic pain during pregnancy. There are also several benefits to aerobic exercise, but if you are pregnant, you should consult your physician to ensure safety.

Try a few of these basic exercises to activate your core muscles, strengthen your hips, and improve your posture during pregnancy.


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