During pregnancy, your centre of gravity may shift forward as your uterus and breasts get bigger. This can cause a sway or arch in your lower back, and this sway can cause your shoulders to slump forward. Poor posture can cause discomfort in your back, shoulders and hips.

Check your posture throughout the day by:

• Pulling in your abdominal muscles - think “belly button to back bone.”
• Pulling your shoulders back and straightening your spine.
• Standing up straight and walking tall.

• Keep good posture
• Don’t lift heavy objects
• Lift with your legs and not your back, by bending your knees
• Hold any object you are lifting close to your body
• Do not twist when lifting
• Keep your knees slightly bent but not locked when standing
• “Log roll” when getting up from a lying position (turn onto your side and push up with both arms)
• Rest and sleep on your side with a pillow between your knees
• Avoid moving large objects
• If you’re standing for long periods of time, put one foot on a stool
• Wear comfortable supportive shoes.

Strengthening your back

• Kneel on your hands and knees with elbows slightly bent
• Keep your back flat; don’t let it sag down
• Keep your head and neck in line with your spine
• Arch your lower back and at the same time tighten your abdominal muscles and buttocks
• Slowly relax and return your back to the flat position
• Repeat up to a maximum of 5 - 8 times.