Think Before You Move

Moving two people is harder than moving just one -- and it puts extra stress on your back. Think through each move before you make it, so you'll use the right muscles for the job. Moving safely will help you maintain good posture, reduce back pain, and avoid injury. If you practice these safe moves now, they may come naturally to you by the time your baby's born.

Getting Out of Bed

Rising from a reclining to a standing position may be more awkward now, so start on your side and push up with your arms.

• Scoot to the edge of the bed, placing your feet on the floor.

• Lean forward at your hips.

• Use your leg muscles to stand up.

Don't ask to be pulled up. This may strain abdominal muscles.

Bending Down

Your enlarging uterus may make bending an effort. Help yourself by balancing your weight evenly on both feet.

• Bend your hips and knees.

• Push your buttocks out as you go down.

• Keep your ears, shoulders, and hips aligned.

Don't bend at the waist. It puts extra pressure on your back.

Pushing

Pushing may be awkward as your uterus enlarges. Stand directly behind the object, making use of your extra body weight.

• Put both hands on the object, keeping your elbows bent.

• Relax your knees and put one foot in front of the other.

• Push off with your back leg.

Don't pull. You'll work harder and may strain back muscles.

Lifting

Getting close to the object is harder during pregnancy. Bend to bring the load nearer.

• Get a good grip and test the weight of the load.

• Tighten your abdomen and exhale as you lift.

• Lift with your legs, not with your back.

Don't lift away from your body. It may strain your back.

Carrying

To carry a load safely:

• Carry an object or child in front of you, not resting on your hip.

• Break up your load into two smaller bags, if you can. Carry one bag on each side to maintain balance. Or, break the load into smaller ones and take more trips.

• Try to tighten your abdominal muscles as you walk. This helps take weight off your back.

Standing Up

Standing safely may require more room now. Push back the car seat or chair before starting.

• When getting out of a car, turn your whole body, planting your feet on the ground.

• Scoot to the seat edge and lean forward at your hips.

• Lift yourself with your legs.

Don't twist or jerk yourself up. You may lose balance and fall.

Reaching and Turning

Loosening joints need extra protection. When you reach or turn, move your chair or use a stool to get close to the load.

• Turn your whole body, not just your head and neck.

• Tighten your abdomen and test the load's weight.

• Lift with your arms and legs.

Don't overreach. Loosening joints may be easily injured.