It's best not to carry heavy objects when you're pregnant, as it may cause you to strain your back and pelvis. It could also lead to problems with leaking wee, and even increase the risk of your uterus slipping into your vagina (prolapse).
Hormone changes that happen in pregnancy loosen the tough tissues (ligaments) in your joints and pelvic floor, making them more vulnerable to stress. Doing heavy lifting may significantly weaken your pelvic floor. As well as leaking wee, you may notice a dragging sensation in the area.
If you lift more than 11kg (24lb) more than 10 times a day, you are more likely to develop pelvic girdle pain. If your job involves lots of lifting heavy objects or people, ask your employer to do a risk assessment at work as soon as you find out that you are pregnant.
If you regularly lift heavy loads in the first 12 weeks of pregnancy, particularly if it's from the waist, it may increase your risk of miscarriage. Though this is less of a risk after 22 weeks of pregnancy, regular heavy lifting is still best avoided.
As your stomach expands, your centre of gravity shifts forward. This makes you more likely to be clumsier and lose your balance while lifting. As your pregnancy progresses, it's also harder to carry objects close to your body, as your bump gets in the way. If you carry something with your arms relatively outstretched, this puts a greater strain on your back.
If you really do have to lift or carry anything, hold it close to your body. Bend your knees, rather than your back, and try not to twist as you lift. Don't lift things overhead, and in your third trimester in particular, try to avoid lifting things from the floor.
Tighten your pelvic floor and gently pull your belly button in and up while you are lifting. Try to breathe normally. If you have to hold your breath to lift something, it's definitely too heavy for you.
If you have a toddler, see if he can climb on to a chair or sofa before you pick him up. Encourage older children to climb into their car seats themselves.
If you're shopping, carry a bag in each hand. Or use a rucksack, as this will help your back muscles to work better. If a load is a struggle to lift, leave it, and ask someone to help you.
You should definitely avoid lifting heavy objects in the following ways, as it increases your risk of injury:
with one hand
for more than eight hours in a row
while sitting or kneeling
in a small space, where you cant move properly
something, or someone, that is unstable
while you are pushing or pulling something
using a wheelbarrow or shovel
wearing slippery shoes
over your head