Moving and resting well in pregnancy

It’s no secret that during pregnancy your body will change form to accommodate for the little bundle of joy growing inside of you. Bouncing back to your pre-baby figure starts, believe it or not, during pregnancy. Mater Mothers’ number one tip is to rest and move well during pregnancy to make sure you get your pre-baby body back.

If your tummy is bulging or “coning” when lifting, getting out of bed and leaning backwards, it means you are straining your tummy too much. Reducing excess strain will help protect your tummy and pelvic floor muscles from overstretch during pregnancy and help you recover after your baby’s birth. Below are some more tips to maintaining your figure post-pregnancy.

Tips to move well in pregnancy

  1. Get in and out of bed by rolling through your side. Do not perform a sit up action.
  2. Do not do “sit ups” as an exercise during pregnancy. Ask your physiotherapist for some safer alternatives. 
  3. Always maintain your breathing when moving to reduce strain on your tummy and pelvic floor.
  4. Keep your bowel movements soft. Straining to open your bowels will cause your muscles unnecessary stress.
  5. Avoid heavy lifting. To determine if an object is within your safe lifting limit, make sure you can maintain a good posture, keep breathing and not feel or see and bulging in your tummy or pelvic floor.
  6. Avoid slouching.  Correcting your posture will help to improve the tone in all of your core muscles, including your abdomen and pelvic floor. 
  7. Bend your hips and knees (not your back) when you lift. Avoiding slouching will help to improve the tone in your core muscles, even while you are doing housework. It will also help to improve the stability in your back and pelvic joints and should reduce any discomfort that you may have.
  8. Increase your general exercise. It is recommended during pregnancy that 30 minutes of moderate low impact exercise is performed most days of the week. Exercise gives you and your baby great benefits, including increased muscle tone of your abdomen and pelvic floor.
  9. Practice pelvic floor muscle exercises. There is a link between your pelvic floor and deep tummy muscles. You can find more information about how correctly perform these exercises here.
  10. Remember these tips for after you have had your baby, they will help after your birth and beyond.


Managing aches and pains in pregnancy and beyond

Sometimes the changes we go through during pregnancy can cause aches and pains. Generally these aches are nothing to be concerned about, but can interfere with our day to day activities and enjoyment of our pregnancy and postnatal experience. Simple strategies can help you manage your symptoms throughout pregnancy and beyond.

Pregnancy Related Pelvic Girdle Pain

Avoiding strain with everyday activities during pregnancy 

Comfortable movement and positions during pregnancy 

Getting out and about during pregnancy

Moving well during pregnancy

Looking for more information?

You can look on the Mater Mothers' Hospitals brochures website for further information, call Mater Mother’s Hospital's physiotherapy team at South Brisbane on 07 3163 6000, or speak to your local obstetrician about options that may be appropriate for you.

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For urgent assessment at any stage of your pregnancy, please present to your nearest emergency centre or Mater Mothers’ 24/7 Pregnancy Assessment Centre in South Brisbane.

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