Lying on Your Back During Pregnancy

Pregnancy and the growing tummy can cause discomfort or pain. Almost every woman expecting a baby experiences this. It becomes more and more difficult to make a move with each passing month…

Finding a comfortable sleeping position during pregnancy can be a challenge, especially for those women who are struggling with insomnia. The same situation also applies to training. I observe many women who do not pay attention to the correct habit of taking a lying position or getting up. They are probably unaware of how many pain ailments they can prevent by doing their daily activities properly. HERE I wrote about exercises for the back during pregnancy. Today I want to share some useful instructions for moms-to-be on how to change your position the right way 🙂

 

Step 1 – lying down

Sit on the ground or bed and move down to your side. Remember to keep the supporting leg bent. Support your body weight on your hand. Lie on your side leaning on your hand which is close to the head, move your knees  closer to the tummy. Make sure not to involve your abdominal muscles here!

 

 

Step 2 – getting up 

Begin the getting up process by placing yourself in the side position. Bring your knees closer towards your chest, take a deep breath and support yourself with your arm, slowly stand up pushing yourself first against your arm and then with your hand from the ground. If you get out of bed, gently lower your legs towards the floor while getting up. 

 

Be careful!

Never get up straight from your back while lying down during pregnancy as this will involve the abdominal press and the rectus abdominis too much.

When you perform your daily activities the wrong way, such as lying down or getting up, it may result in pain. Gentle and slow movements are both beneficial for your health and the baby as they give him or her time to move into a comfortable position. It also has a positive effect on blood flow to the legs and feet, reducing the risk of edema. I strongly encourage all future moms to pay attention to seemingly simple, repetitive actions. It will help you fully enjoy this special time in peace and well-being 🙂

The above rules should also be followed by women who have given birth! I recommend getting up according to these rules all the time. Standing up directly from a lying position is actually an uncontrolled sit-up exercise. This is especially important for mothers who are struggling with the separation of the rectus abdominis muscle, because abnormal pressure increases during improper standing, the pelvic floor muscles are pushed down and this promotes the spread of the white line.