The following will help you prevent injuries to your spine during pregnancy.
- Keep an upright posture
- Reduce twisting movements to avoid straining the back
- When lifting (particularly children) hold close to the body
- Try to avoid caring children on one hip as it creates rotation of the pelvic joints.
- When sitting, use a small cushion in the small of the back or better still, use a Swissball to sit on (especially in the later stages of pregnancy)
- Strengthening the transverse abdominous and pelvic floor muscles gives mechanical support.
- Strengthening of the posterior back muscles facilitate postural support.
- Stretching of the chest muscles is helpful in preventing forward rotation of the shoulders.
- Orthopedic pillows are useful for neck and shoulder tension.
- Postnatally, make sure when feeding, that your spine is supported and use a comfortable feeding chair and/or breast feeding cushion.
