Can I lie on my back during pregnancy ?


SHOULD I LIE ON MY BACK WHEN EXERCISING?⁠ Is a question I am often asked by many pregnant women so let’s look into the current research


What the research says …⠀⠀⠀

The latest guidelines released by RANZCOG 2020 state;⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
“Exercises should not be performed lying flat on the back after the first trimester.”⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀

General Guideline: “As the uterus grows, with advancing pregnancy, the weight of the enlarged uterus may obstruct venous return. Therefore, pregnancy women in the second and third trimester should avoid performing exercises in a supine position for prolonged periods of time. Instead, relevant exercises may be modified to be conducted in a sitting or standing posture.”⁠⠀⠀⠀⠀⠀⠀


Important – please keep reading

Current literature states that lying in your back in pregnancy for 5 minutes can reduce uterine blood flow. HOWEVER, when lying on your back and performing EXERCISE the research shows you can actually have exercise-induced increased uterine blood flow (AKA reversing the effect!)⁠⠀

So what is the BEST option ?⠀⠀⠀⠀⠀⠀⠀⠀

Exercises lying on your back after first trimester should be prescribed only by qualified/certified pregnancy health and fitness professional. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have found women (myself included) are comfortable exercising on their back for short periods, especially if their head is raised slightly (e.g on a yoga block or sloping supportive exercise bench).⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also know from personal experience that your body will give you signs if there is an issue – such as dizziness, light headedness or nausea (if this is not an optimal position for you…hence why you often naturally roll over in bed if on your back while sleeping). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
SO if you don’t feel ok lying on your back please modify, there are plenty  of other pregnancy exercise alternatives you can do.⁠⠀⠀


Did you learn something about lying on your back during pregnancy ? ⠀⠀⠀

Need some further guidance modifying exercise during your pregnancy journey ?
Grab my complimentary PREGNANCY EXERCISE TOOLK KIT right here⠀⠀⠀⠀⠀⠀

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About Dahlas

Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.

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