Helpful Hints for Around The House

Pregnancy creates extra strain on two major parts of the body:  the lower back and the abdominal muscles.  As the weight and size of the uterus increase, the tendency is to allow the muscles of the abdomen to relax.  The pelvis may tip forward and the uterus will fall forward as a result of the added weight, which can lead to backache and abdominal strain.  Proper posture must be followed to prevent the onset of back pain.  

 

Posture Perfect (2)

     

     Posture promotes good body mechanics to maintain balance and reduce back strain.

  • Keep neck straight, chin should be held up, shoulders level, and hands at sides
  • Do not round shoulders forward- keep them back, arms falling naturally at your sides.
  • Tuck the buttocks under (Posterior pelvic tilt) to neutral
  • Distribute the body weight on both feet, knees slightly bent
  • Wear proper shoes that will not put body out of alignment

 

 

NOTE:  According to Dr. Steven Stark, a podiatrist in Richmond B.C.,  wearing proper shoes is essential during pregnancy to support the alignment of the body, and the arch of the foot during pregnancy.  He suggests proper supported shoes (e.g. running shoes)  should be worn all the time during pregnancy, including around the house.  

Standing at a Counter (1)

  • When standing in one place for extended periods of time, put one foot up on a small stool or ledge to shift weight slightly.  

  • Work area should be at a height that doesn't require bending 

 

 

Squatting and Lifting (1)

  • Do NOT lift heavy objects 

  • Do NOT bend at the waist 

  • Bend at the knees and squat down

  • To Stand up keep shoulders level and back straight

  • Keep knees apart with one foot slightly ahead of the other.  

 

 

Sitting (1)

 

a) Sitting in a Chair
  • If possible put feet up on a stool to elevate the knees above the hips
  • Do not cross your legs at the knees when sitting, as this may interfere with circulation of the blood and cause swelling in her feet and ankles
  • Avoid sitting for long periods of time
  • Sit in chairs that supports your back, buttocks, and shoulders, and allows feet to sit flat on the floor (if chair is too large add a pillow at the back and use a foot rest 

b) Sitting up in Bed 

  • Have one or two pillows behind your back, and another pillow under the upper thighs and just under the knees

 

Climbing Stairs (3)

 

Lying in Bed (3)

a) SIDE-LYING

  • Place one pillow under your head, resting body weight on shoulder and hip

  • Both arms should be brought forward

  • One knee should be bent on a pillow

  • A small pillow should be placed under the abdomen for additional support

 

b) PRONE-LYING
  • Should lie well over on her side with one pillow under her head. 
  •  The lower arm should be behind, and the upper arm flexed in front resting on a pillow.  
  • The top knee should be bent on another pillow

 

c) BACK-LYING

  • The head and shoulders should be supported by pillows

  • Place one pillow lengthwise under thighs, calves and ankles

  • Elevation of the foot may improve circulation

 

 

 

Getting Out of Bed (3):

 
a) TURNING TO THE SIDE

 

  • bend knees and turn on your side

 

 

b) RAISING THE BODY

 

  •  raise body by pushing with both hands

 

c) SITTING ON EDGE OF BED
  • Swing legs out of the bed, sit on the edge of the bed and rest, before finally standing up.

 

References:

1.  B.C. Ministry of Health (1980).  Perinatal Fitness.  Victoria:  Government Printing Branch

2.  Kochan-Vintinner, A. (1999).  Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

 

3.  Ministry of Health Ontario (1988).  Physical Preparation for Childbirth.  Ottawa:  Queens Printer. 

 

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(Precautions & Contraindication)       (Benefits of Exercise)       (Exercise Programs)      (Perinatal Dangers)        

(Hints for Around the House)    (Tips for Fitness Instructors)