Last Updated on March 14, 2023
Pregnancy can be a time of great joy, but it also brings many physical and mental changes that can make life difficult. One common question many pregnant women have is whether or not they can twist their backs while pregnant.
The answer to this question depends on several factors, including the trimester you are in, the type of twisting movement you are attempting, and your overall health condition.
In general, twisting motions should be avoided during pregnancy as they may put extra stress on the spine, which could lead to discomfort or even injury if done incorrectly.
It is important for expecting mothers to take extra precautions when performing any type of exercise or physical activity during pregnancy so that both mother and baby remain safe throughout the entire process.
- Can I Twist My Back While Pregnant?
- What Happens If I Twist My Back While Pregnant?
- Are Twists Safe Or Dangerous During Pregnancy?
- What Twists To Avoid In Pregnancy?
- Why Does It Hurt To Twist When Pregnant?
- Can I Do Downward Dog While Pregnant?
- Is It Normal For Your Back To Pop On Its Own?
- Do's And Don'ts For Exercising While Pregnant
- Do's for exercising while pregnant include:
- The most important Don'ts for exercising while pregnant include:
Can I Twist My Back While Pregnant?
No, you should not twist your back while pregnant. It could cause pain or injuries to your muscles or joints, which can be harmful to both you and your baby. If you need to move something heavy, it is best to ask someone else for help.
“During pregnancy, it is best to avoid any twisting movements as they can cause strain on the spine and result in injury or even pain.”, says Dr. Kimberly Langdon, a retired, board-certified obstetrician/gynecologist with 19 years of clinical experience. “Additionally, these types of motions may increase the risk of miscarriage.”
If you do need to perform twisting motions, you should be mindful of your posture and use the correct form. It may help to consult a physical therapist who can advise how to twist your back while pregnant safely.
“When it comes to heavy lifting or demanding physical activities, never hesitate to ask for help,” Dr. Kimberly added.
Also read: Pregnant belly feels bigger on one side
What Happens If I Twist My Back While Pregnant?
If you twist your back while pregnant, it can be very painful. When performing closed twists, the abdominal muscles can become strained due to a baby’s growing uterus.
In addition, these twists may limit the amount of space available in utero and potentially reduce blood flow to the uterus.
If you feel extreme discomfort or pain during twisting or any physical activity, you should stop immediately and seek medical advice.
We recommend consulting a doctor or physical therapist for advice on how to safely perform any type of twisting motions during pregnancy.
Most importantly, you should pay attention to your body during pregnancy and ensure you are not overworking yourself or pushing your limits.
Are Twists Safe Or Dangerous During Pregnancy?
We’ve already mentioned that twisting motions should be avoided during pregnancy, as it can put extra stress on your back and potentially increase the risk of miscarriage.
Dr. Kimberly advises pregnant women to stick to low-impact activities and stretches, such as walking, swimming, or yoga. These gentler forms of exercise can help keep you in shape while also promoting relaxation, which is important during pregnancy.
However, she suggests listening to your body and stopping if you experience discomfort or pain.
Also read: How many calories do you burn in labor
What Twists To Avoid In Pregnancy?
You should avoid executing closed twists, like crunches, during pregnancy as they compress the abdomen.
Examples of twisting postures that you should avoid include twisting chair pose, twisting crescent lunge posture, revolved triangle pose, revolved half moon posture, and seated twist poses.
However, if you need to perform a twist, make sure you use the correct form and seek medical advice beforehand.
Additionally, be aware of your body’s limitations and stop doing it immediately if you experience any pain or discomfort.
Always remember to put yourself and your baby’s safety first! Taking extra precautions when performing twisting motions during pregnancy will help to ensure both mother and baby remain safe.
Why Does It Hurt To Twist When Pregnant?
Twisting during pregnancy can cause discomfort or pain due to the increased pressure on your growing belly.
As the size of your baby increases, there is more stress placed on ligaments and muscles in the abdominal area as well as other areas in the body. This can lead to a feeling of tightness or even sharp pains when moving suddenly or twisting the body.
Additionally, the hormones released during pregnancy can cause a loosening of ligaments, leading to pain when twisting or turning quickly.
That’s why Dr. Kimberly advised avoiding any type of movement that causes pain during pregnancy, as this could indicate an underlying issue such as pelvic girdle pain (PGP) or a hernia.
Can I Do Downward Dog While Pregnant?
Pregnant women can do the yoga pose called Downward Dog, but they should be careful.
“Downward Dog can be beneficial for pregnant women as it helps to strengthen their arms, legs, and core,” says Dr. Kimberly.
But she emphasizes that you should move slowly and gently when performing this pose and don’t do any twisting or jerking motions while in the position.
She also advises avoiding the full expression of the posture and, instead, positioning your hands further back on the mat to reduce strain on the wrists.
Is It Normal For Your Back To Pop On Its Own?
The occasional crackles and pops in your back may not be anything to worry about, but it could also signify that you need some light stretching for tight muscles.
“It’s important to pay attention to your body when you feel a back pop,” advises Dr. Kimberly. If the popping doesn’t cause any pain, it may just be your muscles adjusting to the new position or stretching out, but if it does cause pain, then it is best to stop and talk with your doctor.
Do’s And Don’ts For Exercising While Pregnant
When exercising while pregnant, it is important to take into account that certain activities may be too strenuous or uncomfortable for a pregnant woman.
Do’s for exercising while pregnant include:
1. Low-impact cardiovascular exercises Such as walking, swimming and stationary cycling. These activities help to keep the heart rate up without putting too much strain on the body.
2. Strengthening exercises such as yoga, pilates and weight training can help strengthen the abdominal and back muscles, which help prepare for labor.
3. Core strengthening exercises are also important for posture and balance. The goal is not to tone but rather build strength in a safe way.
4. Aquatic workouts can be great when you’re expecting, as the water supports your growing weight and takes the pressure off your joints. Swimming is an especially good choice during pregnancy since it can help reduce joint pain while still giving you a good workout.
5. Stretching can help reduce muscle tension in the body while improving flexibility, circulation, posture and energy levels.
6. Pelvic floor strengthening exercises are beneficial both during pregnancy and postpartum as they help support the uterus, bladder, bowel and rectum and aid childbirth delivery.
When pregnant, it is important to stay active and keep your body in good shape for the health of both you and your unborn child. However, there are certain activities that pregnant women should avoid or take extra precautions with when exercising.
The most important Don’ts for exercising while pregnant include:
1. Avoid contact sports, such as soccer, football, basketball, volleyball or any activity where you could be hit or jostled. This could lead to a potential risk of harm to the baby.
2. Do not participate in activities with a high risk of falling or physical trauma, such as water skiing, downhill skiing, horseback riding, gymnastics and rollerblading/skating.
3. Stay away from activities that increase your core body temperature too much and can lead to dehydration, such as hot yoga or long sauna sessions.
A rise in body heat can cause further health risks for both mother and baby, including birth defects and preterm labor complications.
4. Do not use any exercise equipment that causes you to lie flat on your back after the first trimester. This can potentially reduce blood flow to the placenta and put additional strain on the uterus muscles leading to an increased chance of miscarriage or premature delivery.
Additionally, lying flat on one’s back can also cause dizziness due to decreased blood flow from lying horizontally, which should be avoided during pregnancy if at all possible.
5. It is highly recommended that pregnant women stay away from high-impact sports. Such as running, step aerobics and kickboxing because these activities significantly impact the joints, which can cause increased discomfort during pregnancy.
Due to the added weight gain and fluctuations in hormone levels causes laxity in ligaments throughout the body, making them more susceptible to injury if an unexpected strike/jarring force occurs unexpectedly during impact-related activities/exercises.
6. Strenuous weight lifting should also be avoided during pregnancy. The heavy weights can cause abdominal muscle strain and potential damage to soft tissue areas while trying to perform exercises while being off balance due to extra weight gain around the midsection area.
And it is better to keep a personal trainer to avoid issues and any pain during pregnancy for exercising. Such as hip pain, poor posture pain, leg muscles pain, shortness of breath, joint instability, lower-back pain, sciatic pain, pelvic pain, and nerve damage.
In conclusion, it is not recommended to twist your back while pregnant, as this can cause additional strain on the body. It is important to consult with a healthcare provider before engaging in any physical activity during pregnancy.
Additionally, taking extra precautions, such as using proper form and avoiding activities that involve excessive twisting or bending of the spine, may help reduce the risk of injury.
Taking good care of yourself throughout your pregnancy will ensure you have a healthy and safe experience for both mother and baby!
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Kimberly Langdon M.D., a board-certified obstetrician/gynecologist with 19 years of clinical experience, had delivered over 2000 babies. She graduated from The Ohio State University College of Medicine and has accrued an abundance of knowledge within her field.