Exercise: Fix preggy aches

The forward expansion of your body during pregnancy combined with the softening of connective tissue as your body prepares itself for labour can result in pain in your hips and pelvis.

Keeping the deep hip rotators (the muscles underneath the bum and around the lower hips) flexible can keep pain at bay.

New habits, such as sleeping on your side, along with decreased space for breathing (as your baby grows, there’s less room in your chest to breathe deeply and expand your lungs) can lead to tension in your upper body. Stretching your thoracic spine (the upper part of your back) and shoulders can ease your discomfort.

Place your hands on the back of a chair, palms facing up. Slowly walk your feet back until your arms and legs are straight. Back your hips up until your torso is fully extended and your hips are behind your feet to create the correct angles Take deep breaths, so that you feel the sides of your rib cage expanding.

During the second trimester onwards there is increased pressure on the spine which could lead to back pain. Due to laxness of the ligaments there is also less stability of the vertebrae so it is important to bend down properly when picking things up from the floor.

• Have a firm footing.

• Keep your back straight and remember to bend at the knees.

• Tighten your tummy and pelvic floor muscles. Now lift using your legs.

• Stand completely upright without twisting your body.

• Hold the object close to your body and take small steps forward. It’s important not to lift heavy objects. Make sure that you have someone to help.

Research has shown that sleeping on your side with even weight distribution is the most comfortable position to ensure a good night’s rest when you are pregnant. However, when it comes to rising and shining and getting out of bed, things can be a little tricky with your new shape.

• Do all movements slowly and gradually as too-quick movements could lead to injury.

• Roll onto your side and shimmy over to the edge of the bed.

• Slide legs onto floor and use arms to push yourself into a seated position.

Walking is highly recommended. It tones the legs, improves circulation and is great for preventing varicose veins. Choose shoes with thick soles, and no high heels!

Getting up from a seated position is one of the hardest things for a heavily pregnant woman to do.

• Distribute weight evenly on both feet.

• When sitting in a chair that tilts or swivels, don’t twist at the hips, rather move your whole body.

• Move to the front of your seat and stand up by straightening your legs.

• Immediately stretch your back by doing 10 standing back-bends.

• Try to avoid sitting in the same position for more than 30 minutes.

Standing for long periods leads to blood pooling and swelling. Obviously sitting is first prize but if for some reason you have to stand here are some things you need to remember:

• Keep your chin in and head forward.

• Keep shoulder blades back and your chest pushed out.

• Keep knees straight but not locked.

• In the kitchen, open the cabinet under the sink and rest one foot on the inside.

• Change feet every five minutes.

• Changing your weight distribution, gently wiggling your toes and rotating your ankles will provide much relief.