How to not pull a muscle in pregnancy


As your baby bump changes size and shape you must learn to move without losing too much strength and energy so that you can prevent injury and avoid complications.


During the second trimester onwards there is increased pressure on the spine which could lead to back pain. Due to laxness of the ligaments there is also less stability of the vertebrae so it is important to bend down properly when picking things up from the floor. 

  • Have a firm footing.
  • Keep your back straight and remember to bend at the knees. 
  • Tighten your tummy and pelvic floor muscles. Now lift using your legs. 
  • Stand completely upright without twisting your body. 
  • Hold the object close to your body and take small steps forward. It's important not to lift heavy objects. Make sure that you have someone to help. 

    Research has shown that sleeping on your side with even weight distribution is the most comfortable position to ensure a good night’s rest when you are pregnant. However, when it comes to rising and shining and getting out of bed, things can be a little tricky with your new shape.

  • Do all movements slowly and gradually as too-quick movements could lead to injury.
  • Roll onto your side and shimmy over to the edge of the bed. 
  • Slide legs onto floor and use arms to push yourself into a seated position. 

    Getting up from a seated position is one of the hardest things for a heavily pregnant woman to do.

  • Distribute weight evenly on both feet.
  • When sitting in a chair that tilts or swivels, don't twist at the hips, rather move your whole body. 
  • Move to the front of your seat and stand up by straightening your legs. 
  • Immediately stretch your back by doing 10 standing back-bends.
  • Try to avoid sitting in the same position for more than 30 minutes. 

    Walking is highly recommended. It tones the legs, improves circulation and is great for preventing varicose veins. Choose shoes with thick soles, and no high heels!


    Standing for long periods leads to blood pooling and swelling. Obviously sitting is first prize but if for some reason you have to stand here are some things you need to remember:

  • Keep your chin in and head forward.
  • Keep shoulder blades back and your chest pushed out. 
  • Keep knees straight but not locked. 
  • In the kitchen, open the cabinet under the sink and rest one foot on the inside. 
  • Change feet every five minutes.
  • Changing your weight distribution, gently wiggling your toes and rotating your ankles will provide much relief.


    Growing a brand new person inside you is hard work, and it takes a toll on your body. Along with other symptoms, you will often notice new aches and pains. I am often quizzed by expecting moms on the best ways to reduce pain and stiffness in muscles and joints. Here is a list of tips that should help you tackle the various niggles as they crop up.

    We live in a world where facts and fiction get blurred
    In times of uncertainty you need journalism you can trust. For only R75 per month, you have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today.
    Subscribe to News24