- Low down activities such as making the bed and cleaning the bath should be performed in kneeling position.
- Working at kitchen surfaces it may be more comfortable to stand with one foot slightly forward and possibly supported on a small stool (a phone book can be as effective).
- Lifting – heavy lifting should be avoided.
- General lifting advice;
- Never lean forward from the waist to lift, always bend your knees
- Your feet should be apart to give you a wider, stable base
- Hold the object you want to lift close to you, not at arms length as this can cause additional strain on your spine
- Lifting from the floor;
- Ensure the item you wish to move is light enough for you to lift comfortably
- It may be advisable to lift in stages, i.e. floor to chair then chair to upright
- Lifting from a height;
- Make sure that the object to be moved is easy to reach
- Hold the object close to you
- As the pregnancy progresses it is not advisable to stand on stools or step ladders as your balance can be affected by the body changes occurring in pregnancy
After any activities in which you have spent a period of time leaning forward it is important to stretch in the opposite direction by putting your hands into your low back and gently extending over them.
Back pain is common during pregnancy, however the advice above can help to prevent this from being aggravated. If the pain is persistent or more severe you may benefit from seeking advice from a Chartered Physiotherapist as there are exercises and supports that can be used for back pain, hip pain and pelvic pain during pregnancy.
Disclaimer: This is general advice only. If you are experiencing back pain or other issues you should contact your doctor. Remember to keep your midwife informed of any problems you may be experiencing and any treatment you are receiving. It is always important to ensure that you are being treated by an appropriately trained and registered health care professional and during pregnancy this is even more imperative to ensure the safety of you and your child.