Pregnant women, especially those in the third trimester, may worry about adverse birth outcomes and having a healthy pregnancy, especially if they continue to work, bend over, or sit in some positions after the baby’s head drops into the birth canal.
As the pregnancy progresses, your body weight increases and those abdominal muscles that provide cushion for the baby are stretched to what feels like maximum capacity.
Although we know that amniotic fluid acts as another buffer for your baby as that baby bump grows, there are still some concerns for pregnant women, especially those in the third trimester, regarding bending during pregnancy, lifting, and other positions.
Bending over during pregnancy
The third trimester is often an uncomfortable one. Your baby bump is as big as it’s going to get, you lose balance easily, and you deal with issues like sleeplessness, acid reflux, and frequent urination.
And for many women, you still have to work and are expected to keep up the same pace you’ve held even before pregnancy.
Many women don’t want to admit or bring up to their doctor that they are worried about healthy body postures while at home or on the job.
Moreover, women don’t want to say anything to their employers about limited mobility and bending over during pregnancy for fear they may be let go, looked at differently, or a bother.
While you should always speak up and be your health advocate, the following are the stages of pregnancy, as well as the limitations you should expect with each.
Bending during pregnancy – First trimester
Bending during pregnancy in the first trimester is something you typically don’t have to worry about. The first trimester is from conception through the 13th week of pregnancy.
During this first stage of pregnancy, many changes happen, but outwardly, there’s very little growth to your midsection (baby bump) and little risk of injury if you try bending over.
In some high-risk pregnancy cases, you may be advised to take it easy and avoid bending in certain ways. For the most part, however, you are free to move in ways you always have.
Bending during pregnancy – Second trimester
The second trimester begins at the 14-week mark and goes through the 27th week of pregnancy.
The amniotic fluid in your uterus has increased, and you have grown a baby bump. Your doctor may tell you not to bend too often, but mobility may not be much of an issue.
The second trimester is often marked by an increase in energy, but try not to overdo it. Risking minor muscular injury, hurting your back muscles, and moving so quickly that you lose balance are all risks associated with bending during pregnancy.
Bending during pregnancy – Third trimester
At this point, you should avoid bending. Your center of gravity shifts during this stage of pregnancy, meaning that falls are more likely to happen.
Many pregnant women find that standing still can sometimes be challenging.
You don’t want to hurt your baby or yourself if you have a physically demanding job and continue to put your body through those demands.
If you have a job with high physical demands
Bending during pregnancy is generally considered okay if you’re careful. However, some women have to deal with physical demands for long periods each day.
A pregnant woman in the third trimester who works a physically demanding job may risk injury to herself and her growing baby.
Baby’s safety is of the utmost importance, but many women are still apprehensive about speaking up about their work conditions and needs.
The following are some risks you assume in the last trimester when you continue to make bending over and muscle strain a part of your daily work life.
1. Back pain
The back muscles take a lot of strain and stress.
Your abdominal muscle can only take so much and will eventually become weak if you do a lot of bending over during pregnancy.
This can result in persistent back pain and, in some cases, unbearable.
It can affect your sleep quality, ability to move, and overall posture and health.
2. Acid reflux
That burning sensation in your throat that you may feel when bending during pregnancy is stomach acid. Stomach acid flows back up the esophagus when you’re bent over.
Heartburn is what most women deal with during pregnancy. Occasional bending or frequent bending over during pregnancy can make it worse.
3. Dizziness
A sudden rush of blood flow to the head can cause dizziness when bent over, which can cause fainting, falling, and disorientation. All this can put you and your growing baby at risk of injury.
4. Musculoskeletal injury
Your uterine wall may be tough, but those ligaments are loose in the later stages of pregnancy.
While it is generally considered safe to bend during pregnancy, keep in mind that your ligaments and muscles are stretchier and can result in injuries that are less likely when you aren’t pregnant.
Signs to stop working during pregnancy
If you have to bend during pregnancy in your job, you may still be able to continue working until your due date, so long as you and your doctor feel it’s safe to bend.
However, in the later stages of pregnancy, you may have to stop working to maintain good posture and avoid severe heartburn, placental abruption, miscarriage, and other issues.
The following are some signs that you have a physically demanding job and may need to stop working to avoid issues as the pregnancy progresses:
- Having to stand continuously for three hours or more every day
- Bending down, being in a squat position, or stooping down several times or for long periods daily
- Bending at the waist often
- Lifting heavy objects often
- Picking up heavy objects from the floor
- No opportunity to eat during a standard shift or sit down and rest
- No opportunity to hydrate often
Sitting positions to avoid during pregnancy
Your posture refers to more than standing up straight. It relates to your preferred sitting position as well.
You never want to exert extra pressure on your spine or uterus while pregnant, and sitting in some positions can help you avoid injury.
You should avoid the following positions when sitting to stay comfortable and not hurt your baby or cause injury to yourself.
Your placenta and stomach lining work hard to cushion your baby, but bone-healthy body postures go a long way in how you feel.
1. Don’t slouch
A slumped or slouched position while sitting is not suitable for your posture and may prove painful in the long run. Tilt your pelvis forward and sit with your shoulders and back straight line to keep from slouching.
2. Don’t cross your legs or feet
A woman’s health during pregnancy is critical, but most of us don’t think about how we sit as having anything to do with health.
There are a few issues with sitting with your legs or feet crossed.
First, it constricts the blood flow to your swollen extremities.
Secondly, it makes your posture uneven. This slightly bent position and the fact that your shoulder isn’t even when your legs are crossed can cause pain in the shoulders, neck, and back.
Conclusion
You can bend during pregnancy, so long as you don’t do it all the time and recklessly. There’s nothing wrong with stooping down to pick up your purse from the floor or squatting down to hug your older child.
However, when occupational safety is involved, your and your baby’s safety is of utmost importance.
Prolonged standing, bending a lot, and bending from the knees instead at the hip joint can threaten your body’s center of gravity, compromise good posture, cause preterm birth, and make you feel dizzy, among many other issues.
To prevent strain and stay safe, always be extra careful, voice your concerns with your doctor and employer, and stop working if you need to.