It’s time to think back safe now you’re pregnant, as carrying a big bump and pregnancy hormones can make you more at risk of injury
Pregnancy hormones temporarily loosen your ligaments, making your back vulnerable. Add in the effect a bump has on your posture and the pressure of a baby on your spinal nerves, and it’s easy to see why back problems are so prevalent in mums.
‘Pregnancy is often the last straw for backs that have put up with years of bad posture and habits,’ says physiotherapist Sammy Margo.
Here are four ways to keep your back healthy in pregnancy...
Achy back? Omega-3 fatty acids found in salmon could help relieve back pain by calming inflammation in your blood vessels and nerves. Aim to eat the oily fish twice a week to keep levels topped up and keep back aches in check.
1) Stay active
Pregnant or not, exercise can go a long way to keeping your body – and spine – strong.
‘Regular walking and swimming will keep your muscles in good shape and your joints flexible, which supports your back,’ says personal trainer Joanna Helcké.
‘Essentially, your joints are supported by ligaments and muscles – so, the stronger they are, the less your back will hurt.’
See our comprehensive guide on how to exercise during pregnancy
2) Rest easy
While pregnant, try to sleep on your side, supported by pillows
to take pressure off your bump.
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