As a new or expectant mother you’ve probably noticed your posture has altered dramatically during pregnancy. But there are things you can do to lessen the load on your body.
Your centre of gravity has shifted forward and with an extra 10 to16 kg loaded on the front of your pelvis, you can understand why. Often this results in forward tilting of the pelvis and increased arching of the lower back, rounded upper spine, and jutting forward of the head.
Carrying a growing baby (or babies in some cases) in often awkward positions, leads to musculoskeletal imbalances. Some groups of muscles shorten and tighten while others become long and weak. Breastfeeding can also add strain to your back and shoulders.
A few simple exercises can help you reduce aches and niggles and improve your balance and stability.
Pressure on the lower back increases as the uterus enlarges during pregnancy. Focus on strengthening your pelvic floor and lower abdominal muscles to help stabilise the pelvis and minimise back pain.
Think about your posture when you lift your baby. Try to get as close to baby as possible. Bend your knees and focus on engaging the deep abdominal muscles.
Alternate sides when holding your baby and try and keep the baby positioned to the front.
Stand with your chest lifted and your shoulder blades pulled back and down. This opens up the chest cavity, so you can breathe more efficiently, and takes strain off the spine and neck.
For more information on corrective exercise and wellness, visit the FUNctional Mums + Babes website.
The information on this page has been provided by Functional Mums and Babes Limited. The information is of a general nature and in summary form. Those seeking specific advice should consult a relevant expert. Mountain Buggy takes no responsibility for the content on this page. For more information on our website terms and conditions and information service please click here.
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