Some hospitals offer exercise classes to pregnant women being cared for by their maternity team. Contact your local leisure centre to find out what they offer. You could try swimming, or an aquanatal class. You may also find exercising in water helpful because it can take the weight off your back and bump. It’s best to choose a class that’s for pregnant women. If you choose a class, make sure the teacher is qualified and tell them how many weeks pregnant you are. These types of exercises can help you take care of your mental health during pregnancy too, reducing stress and anxiety. Low -impact exercises such as pilates and yoga can help build your muscles to better support your back and improve your posture, flexibility and balance. It’s generally better to stay active and exercise as best you can. But lying down for long periods of time isn’t recommended when you have a bad back. Rest is important, especially when you’re pregnant. If you have back pain it’s tempting to lie down as much as possible. But there are a few things you can do to help ease the pain, sleep better and stay strong throughout your pregnancy. It describes the pain caused by the pelvic joints getting stiff or less stable during pregnancy.īack problems can affect your sleep and make it harder to go about your everyday life. Some women with lower back pain also have pelvic girdle pain (symphysis pubis dysfunction), which is a common condition in pregnancy. Many women say the pain is worse in the evening and after 28 weeks of pregnancy ( third trimester). When you’re pregnant, the natural curve in your spine increases because it’s trying to cope with the extra weight of your baby bump. Pregnancy also affects your posture (the way you hold your body up while standing or sitting). This puts strain on your joints, which can cause back pain. During pregnancy your ligaments loosen up and stretch to get your body ready for labour.
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