Safe Lifting During Pregnancy: Protecting You and Your Baby

Heavy lifting in pregnancy increases risks of musculoskeletal injury, preterm labor, and fetal compromise. Guidelines are conservative due to physiological changes.

Physiological Changes Increasing Risk

• **Relaxin:** Loosens ligaments (pubic symphysis, sacroiliac) → joint instability.
• **Center of Gravity Shift:** Anterior → lumbar lordosis ↑ → back strain.
• **Abdominal Muscle Stretch:** Diastasis recti risk; reduced core support.
• **Cardiovascular:** ↑ Blood volume, HR; Valsalva (breath-holding lifting) → ↓ venous return → hypotension/syncope.
• **Balance:** Falls risk ↑.

Weight Limits (General Guidelines)

• **<20 Weeks:** ≤30 lbs (13.6 kg) occasionally; ≤15 lbs frequently.
• **20–30 Weeks:** ≤20 lbs (9 kg) occasionally; ≤10 lbs frequently.
• **>30 Weeks:** ≤15 lbs (7 kg) occasionally; avoid frequent lifting.
• **High-Risk (Preterm labor, placenta previa, incompetent cervix, multiples):** **No heavy lifting**; discuss specific restrictions with OB.

Safe Lifting Technique (If Unavoidable)

1. **Feet shoulder-width**, one slightly forward.
2. **Bend Knees/Hips** (squat), **NOT waist** – keep back straight.
3. **Tighten Core** (pelvic floor + transverse abdominis).
4. **Hold Load Close** to body at waist level.
5. **Lift with Legs** (quadriceps/glutes), exhale on exertion (no Valsalva).
6. **Pivot Feet** to turn – **do not twist spine**.
7. **Lower Slowly** (reverse).

Alternatives & Workplace

• Use carts, dollies, ask for help.
• Request workplace accommodation (ADA, PWFA) – light duty, mechanical aids.
• Prenatal belly support band may help.

When to Stop & Call Provider

• Contractions, vaginal bleeding/fluid, pelvic pressure, severe back pain, dizziness, decreased fetal movement.