How To Lift Objects When Pregnant

While growing up my father told me, "Lift with your legs, not your back!" And I dutifully took note, but really had not a clue as to the importance of these words and their impact on me later in my life, especially during my pregnancy. Practicing that simple technique at such a tender age, I gained so much strength in my legs as the years rolled by and saved my back all sorts of trouble. It wasn't until learning to lift objects during pregnancy that the importance of the words "Lift with your legs, not your back!" finally dawned on me.

Strong legs are some of the most important tools to a healthy back during those crucial nine months. Strong legs will lift your body deftly, enabling your back to painlessly adapt to your adjusting muscles, ligaments, joints, and shifting balance. The beauty of learning to lift correctly when pregnant is that you will be contributing to the strength in your legs and your whole body for that matter. Even simply picking something up off the floor can be a strengthening exercise when done with this technique, and it will save your back.

The abdominal muscles are another important tool when lifting objects while pregnant. Your abdominal muscles can help support your uterus, thus putting less stress on those ligaments that suspend the uterus from the lower back and relieving the dull ache in the lower back so often suffered by pregnant women everywhere.

There are a few rules to remember when you are learning to lift something during pregnancy, remember that you should never attempt to lift anything that will require you to strain. This is not because it would harm your baby, but to assure your continued comfort during the pregnancy. A strained muscle is never pleasant, but you don't want to try it during pregnancy! Any object that you think may be too heavy for you should be avoided.

The guide to lifting objects while pregnant and for the rest of your life:

1. Stand directly in front of and slightly over the object, legs approximately shoulder width apart.
2. Keeping your back straight, squat down over the object using your knees.
3. Your back should remain erect. Don't hunch over or stoop in any way.
4. Always face the object squarely, never reaching to one side or the other as this is one of the main causes of strains.
5. Tuck your pelvis under as this adds strength to the lift. I always try to incorporate a kegel, as this strengthens the core, an added bonus, and one highly desired for delivery. I find that doing a kegel at this point also places the mechanics of the lifting into a stronger mode.
6. Pick up the object hugging it as closely to your body as possible.
7. Remember to utilize your strength, visualizing all of the strength and grace of a dancer, and lift with your legs! As my father said.

Once you learn to lift objects during pregnancy you are set to be strong but not foolish, building reasonable limits for yourself in your new and changing form so that you can enjoy to the utmost this miraculous time in your life.