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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

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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.”⁠⠀⠀⠀⠀⠀⠀

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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).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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SO if you don’t feel ok lying on your back please modify, there are plenty  of other pregnancy exercise alternatives you can do.⁠⠀⠀

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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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