Why does my back hurt during pregnancy? Back exercises for pregnant women. What to do if your lower back hurts during pregnancy? Exercises for pregnant women to prevent lower back pain
![Why does my back hurt during pregnancy? Back exercises for pregnant women. What to do if your lower back hurts during pregnancy? Exercises for pregnant women to prevent lower back pain](https://i0.wp.com/heaclub.ru/tim/0542f14dcd0347bfaa95a5856e43b918.jpg)
In this article we’ll talk about why your back hurts during pregnancy and how to deal with it.
Pregnant women often experience back pain. Back pain appears both in the early stages of pregnancy and in the later stages. Let's look at how to relieve pain and when to panic.
Can your back hurt during pregnancy?
A pregnant woman's back may hurt for several reasons:
- Firstly, a restructuring occurs in a woman’s body, hormone levels change, ligaments relax, including intervertebral ones
- Secondly, the center of gravity of the body shifts, the pressure on the spine increases, and in the later stages the pelvic bones diverge
- Thirdly, if you suffer from osteochondrosis, radiculitis, or intervertebral hernia, then pregnancy may also be accompanied by lower back pain
Why does my back hurt in the first trimester of pregnancy?
Back pain in the first trimester of pregnancy appears mainly due to hormonal changes. During this period, the hormone relaxin is produced, which relaxes the ligaments and promotes the divergence of the pelvic joints.
In addition, the cause of pain can be a genitourinary infection, kidney inflammation, or urolithiasis.
Important: Pregnant women in the early stages need to be especially attentive to their health. The risk of miscarriage is high in the first trimester, so register as early as possible so that a qualified specialist monitors the progress of your pregnancy.
Why does my back hurt in the second trimester of pregnancy?
As soon as the woman copes with toxicosis, other unpleasant symptoms appear. Most pregnant women complain of lower back pain in the second trimester.
- In the second trimester, back pain is caused by fetal growth and a shift in the body's center of gravity. Around the fifth month, it becomes more difficult for pregnant women to walk. It is better to avoid physical activity during this period, wear shoes with low heels, sleep on an orthopedic mattress, and do therapeutic exercises
- In the second trimester, the abdominal muscles stretch significantly, and the intervertebral ligaments relax. This can also cause pain
- Neurological diseases (hernia, radiculitis, osteochondrosis) cause back pain. In this situation, it is advisable to wear a support corset, exercise, and get more rest.
Important: If, along with back pain, you have a high temperature, swelling, or an increased need to go to the toilet, go to the hospital. Such symptoms are typical for kidney disease, which can adversely affect the health of the child and the positive outcome of pregnancy.
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Why does my back hurt in the third trimester of pregnancy?
- In the last trimester, the baby increases significantly in size. All internal organs are compressed due to the enlargement of the uterus, including the kidneys. At this time, there is a risk of kidney disease, so you should take care of your health
- The pelvic bones move apart in preparation for the birth process, which can also result in unpleasant pain.
- Another cause of back pain is training contractions. These are false contractions, they prepare the uterus for childbirth. They can be distinguished from real ones by the short time of contraction of the uterus
Is it possible for pregnant women to lie on their back?
In the first stages of pregnancy, expectant mothers can sleep on their backs. However, in later stages, when the belly is already large, doctors do not recommend doing this. The most optimal position is on your side. It is advisable to purchase a pillow for pregnant women; sleeping with it is much more comfortable.
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Why shouldn't you sleep on your back during pregnancy?
Under the influence of the weight of the fetus, pressure occurs on the spine and blood vessels. As a result, blood flows poorly to the heart, oxygen starvation occurs in the fetus and the mother’s condition worsens.
If you lie on your back and feel dizzy, increased heart rate, darkened vision, change your position, your condition should improve.
What do sharp back pains during pregnancy mean?
Sharp, cramping pain with body temperature, frequent or difficult urination may indicate inflammation of the kidneys or urolithiasis.
The development of symphysiopathy is possible; this disease is treated in a hospital. This is a hereditary disease that occurs as a result of stretching of the cartilage of the pubic bones.
Important: You should tell your doctor about any sharp and unbearable back pain.
Back exercises during pregnancy
Simple physical exercises can help relieve back pain. In the absence of contraindications, you can do the following exercises:
Exercise 1. Take a knee-elbow position. Inhale, pull your stomach in, arch your back. Stay in this position for a few seconds. As you exhale, relax your back and abdominal muscles and press your head to your chest.
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Exercise 2. Get on all fours, your back should be straight. Extend your right arm and left leg at the same time, and stay in this position for several seconds. Then switch arms and legs. Repeat this exercise as much as you can, but don't overdo it.
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Exercise 3. During pregnancy, it is convenient to exercise with a fitball. Kneel down, rest your chest and head on the fitball, do not strain your stomach. Perform side-to-side and figure eight movements with your pelvis.
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Also helps relieve back pain:
- Swimming
- Comfortable sleep
- Walking in shoes with moderate heels 3-4 cm
How to do a back massage during pregnancy?
Back massage during pregnancy should be performed by a specialist. But first you should consult with the doctor managing the pregnancy. You may have contraindications.
Contraindications:
- Asthma
- Severe back pain
- Toxicosis
- Skin diseases
- Edema
- Heart diseases
- Phlebeurysm
You should remember the basic rules of massage for pregnant women:
- Do not apply too much pressure or rub the skin
- We don’t massage the belly, we just stroke it
- Movements are soft, gentle, smooth
- Use essential oils with caution, many of them are contraindicated
- The massage lasts no more than 30 minutes
A massage can be done by your loved one, for example, your husband. Massage helps not only to get rid of back pain, but also to relax and have fun.
How to eliminate back pain during pregnancy: tips and reviews
Julia:“Water aerobics helped me. After the first lesson, I forgot about the back pain, although I had suffered before. I went once a week.”
Elena:“My husband massaged my back, it relieved the pain well. The doctor also advised me to do exercises. You get down on all fours and lean on your elbows, I did this in the evenings, it helped a lot.”
Marina:“I had terrible back pain since the second trimester. In the third trimester, the pain subsided, but other troubles began - pain in the pubic bones. It was unbearable to sleep at night. I bought a pillow for pregnant women, wore a bandage, and had a light massage in the evening—that was the only thing that saved me.”
More than half of pregnant women experience lower back pain, but this does not mean that the pain must be endured. Try to get rid of pain with exercise, comfortable sleep, swimming. Pregnancy is a wonderful time for a woman, let it pass easily and carefree.
Video: Exercises for pregnant women
Many women begin to feel discomfort and pain in the back and lower back. For some it is just an unpleasant sensation, for others it can be truly excruciating.
There are several reasons why your back hurts during pregnancy: from wearing high heels to infectious diseases and the threat of miscarriage. Therefore, first of all, you should tell your doctor about the pain.
But most often, back pain during pregnancy does not indicate illness, but occurs for completely physiological reasons:
- moving the center of gravity due to increased weight.
- hormonal changes in the body of a pregnant woman.
- weakening of the ligamentous apparatus during pregnancy.
- poor physical fitness, weak back muscles.
- lack of calcium in the body
You can relieve back and lower back pain without the use of painkillers. A few simple stretching exercises will make your life much easier.
You can handle them even if you don't have any special athletic training. The main thing is not to rush, do not overload and perform the exercises carefully.
Exercises for back pain during pregnancy, video
This short, effective routine can be performed several times a day as tension and pain build up in your back.
Soft back crunches
Sit on the floor with your legs crossed.
Keeping your back straight, slowly move your hand behind your back and follow it with your whole body until you feel a slight stretch. Then just as slowly turn in the other direction.
Make sure your spine remains vertically straight. Repeat 10 turns to the right and left sides.
Child's Pose
This exercise helps relieve tension from the muscles of the back and spine.
Get on your knees and place your palms on the floor. Place your feet shoulder-width apart.
Without lifting your palms from the floor, lower your buttocks onto your heels. In this case, the stomach lies between the knees, and the arms and back muscles are gently stretched. Try to reach your forehead to the floor, stay in this position for 2-3 seconds and smoothly return to the starting position.
Repeat the exercise 10 times.
Exercise "Cat"
The starting position is the same: kneeling and placing your palms on the floor. As you inhale, tuck your stomach and arch your back so that you feel a slight stretch in all the muscles. Stay in this position for a few seconds, then return to the starting position. Repeat 10 times.
Exercise "Pendulum"
Stand up straight and raise your arms up. Reach your fingertips toward the ceiling to feel the side muscles of your torso stretch.
Without lowering your arms and keeping your body straight, gently lean to the right, hold for a few seconds and return to the starting position. Then gently lean to the left, hold the position for a few seconds, and return to the starting position.
Repeat the exercise several times.
Pigeon pose
Pigeon pose helps relieve tension in the pelvic bones and lower back.
Starting position: lying on the floor, elbows resting on the floor, left leg extended back, right leg bent at the knee under the stomach.
Stretching your arms forward, stretch your head and shoulders forward and down, trying to touch your forehead to the floor. Hold this position for a few seconds, then return to the starting position.
Switch legs and do the exercise again.
Painful sensations during pregnancy can occur in various parts of the body. Pain is not always associated with the formation of pathology. Often soreness signals a lack of relaxation and rest. An example of such sensations is lower back pain. During pregnancy, most women experience such pain, especially in the last months. What to do when your lower back hurts during pregnancy, and how to prevent too much pain in the back of the expectant mother?
Causes of lower back pain during pregnancy
Pain indicates overexertion. Pain in the lumbar region at the beginning of pregnancy can signal a threat of miscarriage (especially if the severity and pain are pulsating, cramping in nature). In late pregnancy, pain often occurs due to pressure from the growing baby. The child quickly gains weight, the mother’s spine bends, and the body leans back (for balance). Constant stress on the lumbar region causes pain in the spine.
Another cause of pain is softening of the pelvic bones and sacrum. This is how the body prepares for future childbirth, the bones become softer and slightly diverge. In this case, lumbar pain may appear two to three weeks before childbirth.
Lower back pain can be the result of false contractions. They are often observed in the last month before childbirth, and are accompanied by muscle tension in the lower abdomen.
In the last months before birth, the weight of the baby compresses the blood vessels passing through the abdominal cavity. The diaphragm rises up, squeezing the vessels in the upper torso. Therefore, in the later stages, numbness appears in the legs or arms (as a result of poor blood supply to the extremities).
Exercises to unload the lumbar region
Special physical exercises can help reduce or prevent back pain. The exercises are aimed at relieving the load from the lumbosacral spine, resting it and relaxing it.
- Pose “on all fours” – provides relief from the lower back and restoration of normal blood flow along the spine. You can practice “all fours” from the fourth month of pregnancy twice a day for 3-5 minutes (to prevent pain). If pain appears, it is necessary to unload the lower back more often - three to four times a day for 10-15 minutes. A large fitness ball can make it easier to stay on all fours.
- “Cat” - bending down and arching the lower back upward from a pose on all fours.
- Swing your legs up backwards from the same position.
- Tilts to the right and left from the “sitting on the floor” position stretch the lower back and perineal muscles, preventing the formation of tears during childbirth.
- Twisting – lying on your back, touch the knee of your left leg to the mat on the right. At the same time, the spine twists. Similarly, touch the left knee of your right leg to the mat.
- Raise your pelvis from a supine position.
Water procedures: swimming and bathing
- Swimming – provides unloading of the lumbar region, without overloading it forms the mobility of the entire spine and pelvic bones. Swimming with diving (holding your breath) is an ideal preparation for childbirth, allowing you to give birth to a healthy, strong baby.
- A warm bath allows every cell of your mother’s body to relax. The addition of essential oils can enhance the relaxation and pain relief effect.
- Showering is a kind of massage. The slight pressure from each stream of water ensures increased blood flow in the affected area.
“It is important to know that contrast douches are a stimulant. That is, a contrast shower (alternating exposure to jets of water of different temperatures, alternating dousing with cold and hot streams) is necessary during the onset of labor (to increase tone and intensify contractions), as well as after childbirth (for effective passage of the placenta and clots, for good uterine contractions )"
Back massage
The main therapeutic effect of massage is to increase blood flow. Blood supplies tissues and the growing baby with oxygen and nutrients, and carries away waste products. When pain occurs, an increased amount of toxins is produced. Increased blood flow promotes their removal. Therefore, massage is a healing and pain reliever.
The massage should be light. Intensified massaging of the lower back in late pregnancy can cause premature birth.
“It is important to know that pressing on the dimples located on the back in the lumbar area stimulates labor. This type of massage is necessary during childbirth and is prohibited during pregnancy.”
Classes with a psychologist
If back pain is associated with excessive stress on the mother before childbirth, it makes sense to take a course with a psychologist. The level of pain sensations depends on the woman’s relaxation during labor and pregnancy. The more a woman in labor is tense and complex, the more complex her family situation is, the harder and more painful the birth of a baby is. For an easy labor process and to prevent unnecessary pain, you need to learn to relax the muscles of the back and abdomen, get rid of the fear of childbirth, and gain confidence in the successful and painless birth of the baby.
A course of sessions with a psychologist will provide the following:
- psychological preparation for childbirth;
- discussion and getting rid of fears that create tension and pain;
- visualization of normal childbirth is a technique that allows you to create a successful program for the future birth of a baby.
What else will help with lower back pain?
- Walking (preferably in a clean, non-polluted area: park, forest, summer cottage, river or lake bank, sea coast). Walking does not relieve stress from the lower back; its beneficial effects are different:
- activate blood flow in the legs and pelvic organs;
- provides movement to the pelvic joints and sacral joints, which is important for future childbirth. With low mobility, incomplete opening of the pelvic bones and pathological development of labor are possible.
- Relaxation and relaxation
- Relieving pain with deep, calm breathing (saturates the body with oxygen, reducing the level of pain).
- Correct sleeping position (on your side, slightly leaning forward, resting the knee of your upper leg on a special pillow or blanket).
- Enhanced calcium nutrition (increased amount of foods containing calcium: milk, cottage cheese, fermented baked milk and kefir, greens and green smoothies, fish).
- Bandage (supports the weight of a large fetus, reduces the load on the spine, reduces pain).
During pregnancy, the load on the back muscles rapidly increases for many reasons: within 9 months there is a rapid increase in body weight, the center of gravity changes due to the growth of the uterus, in addition, chronic diseases of the musculoskeletal system can also worsen. All these factors lead to pain in the back.
How can you relieve back pain that occurs during pregnancy?
Due to the fact that most drugs are prohibited during pregnancy, to relieve pain, health-improving methods come to the fore: exercise, physical therapy. The exercises to be performed are very simple and effective. Therapeutic exercise will not only eliminate pain, but also improve your well-being.
What rules should you follow when charging?
In order for the exercises to be effective and safe, you need to:
- Exercise regularly, preferably every day.
- Do exercises without sudden movements.
- Charging should not be tiring or take too long.
- The entire set of exercises should be done on an empty stomach; after exercise, do not eat for about half an hour.
- You can do exercises in the fresh air, for example in warm weather, when it is most useful.
What back exercises are allowed during pregnancy?
- Stand up straight with your arms along your body. Bend alternately in all directions, keep your back straight without bending it in the lumbar region.
- Crossing your arms in front of you, begin to perform circular turns of your torso, while keeping your legs motionless.
- Raise both arms and begin to trace imaginary circles above your head. This exercise perfectly strengthens the muscles of the shoulder girdle.
Sitting position:
- Sit on a flat, soft surface (you can sit on a pillow) with your legs crossed (in yoga this is called the lotus position). Begin to slowly perform as deep breathing movements as possible. This simple exercise is very important for a pregnant woman: it helps relieve pain in the thoracic spine, and also saturates the body with oxygen, thereby improving uteroplacental blood circulation.
- Bend your torso forward and back. Make smooth, careful movements, do not try to bend with maximum amplitude. On the contrary, avoid excessive stretching of muscles and ligaments.
In the knee-elbow position:
The emphasis should only be on the elbows and knees. In this position it is convenient to perform exercises for the lower back during pregnancy.
- Arch your back like a cat, and then do the opposite movement so that your back arches into a “wheel”. Alternate these exercises, they are very useful for the lumbar region.
- Raise your right leg as well as your left arm and hold them in a horizontal position for at least 5-10 seconds. This exercise allows you to effectively get rid of back pain and strengthens your muscles.
In the supine position:
Lie on your back, bend your knees, and place your arms along your body. Begin to gently lift your pelvis and lower it back. Thanks to this exercise for the lower back, you can ease your condition during pregnancy.
Perform all exercises 8-10 times, take short breaks between them (2-3 minutes).
Are there any contraindications to exercises and therapeutic exercises?
Exercises are contraindicated in the following situations:
- Threatened premature birth.
- Increased uterine tone.
- Habitual miscarriage.
- Extremely burdened obstetric history.
- In case of serious diseases of the spine (intervertebral hernia, severe scoliosis, etc.), consultation with a neurologist is necessary.
- Announcing bleeding (placental abruption, placenta previa, retroplacental hematoma).
- Severe toxicosis, gestosis (preeclampsia).
- Unstable blood pressure (during physical activity the pressure may rise, which is extremely unfavorable for a pregnant woman).
Exercise during pregnancy can effectively help with severe lower back pain. However, do not forget that physical therapy must be performed correctly, taking into account the physiological characteristics of a pregnant woman.
By the way, you may also be interested in the following FREE materials:
- Free books: "TOP 7 harmful exercises for morning exercises that you should avoid" | “6 Rules for Effective and Safe Stretching”
- Restoration of knee and hip joints with arthrosis- free video recording of the webinar conducted by a physical therapy and sports medicine doctor - Alexandra Bonina
- Free lessons on treating low back pain from a certified physical therapy doctor. This doctor has developed a unique system for restoring all parts of the spine and has already helped more than 2000 clients with various back and neck problems!
- Want to know how to treat a pinched sciatic nerve? Then carefully watch the video at this link.
- 10 essential nutritional components for a healthy spine- in this report you will learn what your daily diet should be so that you and your spine are always healthy in body and spirit. Very useful information!
- Do you have osteochondrosis? Then we recommend studying effective methods of treating lumbar, cervical and thoracic osteochondrosis without drugs.
Bibliography:
Bibliography:
1. Physical education with the basics of a healthy lifestyle - Tsipin L.L., 2002.
2. Guide to reflexology - Macheret E.L., Samosyuk I.Z., 1989.
3. Physical therapy. The ABC of breathing - Yu. Parov, 1998
4. Physical therapy. Health and physical culture of students - Baronenko V.A., 2003.
5. Physical therapy. Somatics - Reviving the Mind's Control of Movement, Flexibility and Health - Thomas Hanna, 2012
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The back is one of the most vulnerable places of a woman during pregnancy. Almost every expectant mother has complained of lower back pain at least several times during the period of waiting for the baby, which is quite natural. As pregnancy progresses, the load on the spine increases and walking becomes difficult. A bandage makes the situation a little easier. But you can’t wear it all the time; you need to take breaks during the day. What to do, endure and suffer? Of course not. It’s too early to give up until all methods of fighting for good health have been tried! One such remedy is special exercises to relieve back pain. Classical gymnastics and some yoga poses (asanas) come to the rescue.
Back during pregnancy: what difficulties to expect?
A woman's posture changes during the 9 months of pregnancy. This is due to a shift in the center of gravity: the fetus grows, and so does the tummy. The spine must now “work” under conditions of increased stress so that the expectant mother can move freely with a straight back and “carry” the baby growing inside along with amniotic fluid, fat reserves and other sources of additional kilograms. Can you imagine how hard it is on your back?
The changes are noticeable even from the outside. The internal organs are attached to the spinal column by special ligaments. The uterus is no exception. Looking at a pregnant woman, you can notice a deflection in the lumbar region, which is characteristic of all pregnant women. The rest of the back is straightened on the contrary.
During pregnancy, all ligaments become looser. This effect is provided by hormones. It is necessary so that during childbirth the pelvic bones move freely and allow the baby to pass through the birth canal. Changes in muscle and ligament tension are one of the causes of back pain during pregnancy.
It is impossible to say that after childbirth the pain will go away as if by hand. The processes will go in the opposite direction: the spine will tend to its normal state. Plus – lactation, due to which the mammary glands will increase in volume. The back will make itself felt even after the birth of the baby.
To strengthen your back muscles, you need to pay attention to physical activity with an emphasis on exercises for the spine. Then, before and after childbirth, the lower back will hurt less, pregnancy will be easier, and after childbirth the woman will regain strength faster.
Simple back exercises at home
If your back problems are serious, then, of course, home exercise will not help. This requires special gymnastics complexes under the guidance of a physician in a specialized center. In some cases, physical activity is generally contraindicated until treatment is carried out. It should be remembered that back pain is not only problems with the spine, but also possible pathologies of internal organs.
But if everything is in order with health and the doctor observing the pregnancy does not object to his ward doing exercises, you can master a simple complex. These exercises are suitable even for girls who have not previously played sports.
Before performing, do not forget to warm up slightly: walking in place, turning your head, neck, swinging your arms, stretching, rubbing your limbs.
- Exercise "Cat". The most famous exercise for the back during pregnancy. Get on all fours. The head is lowered down. We arch our back upward, like a cat does when it’s angry. We hold this position, slowly counting to 5. Lower, relax our back. Repeat 10 times.
- Exercise “Bending the back.” Starting position - on all fours. The head is raised up. We bend our back down. We're stretching well. Stay in this position for a few seconds and straighten up. Repeat 8-10 times.
- Stretching exercise with a roller. Starting position – lying on your back. Place a small cushion under your lower back, perhaps a rolled-up blanket or blanket. Legs are straight. Raise your left leg, holding your thigh with your hands. Pull your foot toward the ceiling until you feel a slight tension in the back of your thigh. The position is held for 30 seconds. Repeat for the other leg, doing 3 approaches.
- Lying leg raises. Lie on your back, legs straight. Raise your leg about 15 cm from the floor. We count to 5, lower it. When performing the exercise, tension should be felt in the gluteal muscles. We do 8 times for one leg, 8 for the other, 3 approaches.
- "Half bridge." We lie on our backs, legs bent. We raise the lower back and pelvis, linger in the “half-bridge” position for a few seconds, and smoothly return to the starting position. Repeat 10 times, rest for a minute, then perform 10 more “bridges.”
Yoga elements
If you have the opportunity to take yoga classes for pregnant women, that’s great. If not, you can take on some elements of ancient Indian teachings designed specifically for the back.
- Tadasana – to improve posture and balance. Performed while standing. Feet together. Heels slightly apart, big toes touching. We stand firmly on both legs, swaying slightly. We hold our hands freely below, with palms facing our hips. We pull the kneecaps up. We bend the stomach slightly. Shoulders straight, chest forward, shoulder blades retracted. Breathing is even, calm, take deep breaths and exhales.
- Dandasana – to strengthen the lower back muscles. We sit on the floor, legs straight, feet pulled towards ourselves. If the period is long, you can spread your legs slightly to the sides. We hold our hands with our palms on the floor parallel to our thighs, with our fingers pointing toward our legs. Inhale – stretch up without lifting your buttocks from the floor. Chest forward, keep your head straight. Freeze in this position for up to 30 seconds.
- Paschimottanasana is a beneficial pose for the spine. During pregnancy, the asana is done in a slightly simplified form, since expectant mothers should not bend over too much. We sit on the floor, legs straight, hip-width apart, toes pulled towards ourselves, back straight. We wrap our hands around our big toes. We try to bring the shoulder blades together, while the back is straight, only the shoulders are lowered.
By regularly performing these and other exercises, you can make your life much easier. Your back will hurt less. However, do not forget about other ways to prevent lower back pain. Expectant mothers should definitely wear a brace and try to avoid sitting at the computer for long periods of time. It would be a good idea to engage in swimming or other types of physical activity allowed during pregnancy.