Jenny, my old good friend worked as a storekeeper until her 3rd month when she started experiencing severe lower back pain. Since her job involved lifting boxes, the doctor recommended bed rest, citing the probability of having a miscarriage.
One of the most common questions among pregnant women is, “can lifting cause a miscarriage?” It is OK. No woman would want anything wrong happening to their little munchkin.
Below, I have talked all about lifting weights while pregnant, when it’s time to stop lifting, and helpful tips for your safety.
Can Lifting Heavy Things Cause A Miscarriage?
The short answer is yes. Lifting exceedingly heavy weights can put you at risk of having a miscarriage. During pregnancy, a woman undergoes massive hormonal changes that make the back and uterus muscles susceptible to injuries. The growing belly shifts your body balance, so you can have a severe fall that may lead to miscarriage.
Additionally, the uterus expands progressively in preparation for labor; hence any strain may cause foetal loss and premature contractions. With these new body developments, doing things like pushing carts, lifting boxes/furniture, or vacuuming your house may not be advisable. Bending and carrying bulky luggage may also be dangerous.
While experts advise pregnant women to go slow on heavy lifting, no standard universal limit is agreed upon. Every woman is unique. Some can handle more weight comfortably than others. Talk to your doctor to understand the weight limit that you shouldn’t exceed.
How Much Weight Should I Lift During Pregnancy?
Lifting during pregnancy should be done with caution. A JSTOR study found that the risk of miscarriage/pregnancy loss increased with the number of lifts and total weight lifted per day.
It’s practically impossible to avoid lifting altogether during and after pregnancy. As to how far you should stretch your body while lifting, it depends on several factors, including:
- Individual fitness before and during the pregnancy period
- Health status
- Age of the pregnancy (gestational age)
- Current and past medical history
Nevertheless, from 20-30 weeks, repetitive lifting of up to 23kks is safe in the first half of pregnancy. For women with a history of preterm births or miscarriages, the lifting should stop right after their first trimester.
In the third trimester, heavy lifting should not exceed 51 pounds. Further, lifting loads less than 31 pounds during the week preceding delivery is advisable.
It’s OK to lift your toddler – they often weigh between 15-28pounds. However, be creative about it. Lifting them from a couch/chair instead of the floor is more effortless.
Are There Other Risks Of Lifting Heavy Things While Pregnant?
Aside from putting you in danger of fetal loss, lifting heavy things may bring pregnancy complications such as:
- Premature labor – With already loosened uterine muscles, lifting may cause early contractions.
- Low foetal birth weight – Heavy lifting can cause the birth of preterm babies. Such little ones don’t have fully developed body organs and often record a low birth weight.
- Strain/injury on the muscles – Since connective muscles and ligaments weaken during pregnancy, heavy lifting may cause spine, abdomen, and hip injury.
- Serious falls – As the belly grows, it protrudes, shifting your point of balance hence putting you at risk of falling.
- Pelvic damage – During pregnancy, the hip and pelvic area expand and are more susceptible to injury from strenuous activities, including heavy lifting.
- Hernia – Though rare, this is a possible complication resulting from weak abdominal muscles. According to the American Pregnancy Association, women are more susceptible to hernia since their muscles are thin, weak, and stretchy during pregnancy.
What Makes A Pregnant Woman’s Body Delicate For Physically Demanding Activities?
Are you still wondering, “Can lifting something heavy cause a miscarriage?” Let’s explore deeper. Pregnancy brings numerous physical and hormonal changes that change its load-bearing capacity. Such aspects are as follows:
- Growing belly – When your belly grows, it affects your posture and shifts the center of gravity. Heavy weights may throw you off-balance, causing falls leading to miscarriage, placenta separation, and preterm labor.
- Ligaments and tissues – Hormones cause a pregnant woman’s connective ligaments, joints, and muscles around the spine/hips to loosen in anticipation of labor. This makes the tissues/joints unstable and prone to injuries.
- Blood pressure – Sometimes, blood pressure fluctuates a lot. This may cause dizziness making it easy for you to fall when lifting heavy things.
- Expanded uterus – As the baby grows, your uterus expands further to accommodate it. Overdoing physical demands, including lifting and bending, may strain your abdomen, leading to cramping.
During the pregnancy period, your body is never the same as before. This explains why you suddenly find simple chores like vacuuming your house or carrying a shopping bag tough to accomplish. Worry not. Your baby’s safety is a priority at this time. Soon, everything will be back to normal.
Tips To Help You Lift heavy Things Safely during Pregnancy
Most pregnant women do jobs that involve lifting, bending, and carrying all sorts of weights. To answer the concern, “will lifting something heavy cause a miscarriage?” experts recommend avoiding heavy lifting at all costs.
That said, I know you can’t avoid it in totality. The following are helpful tips on how to lift or carry weights safely:
1. Avoid bending over – When lifting any weight, bend your knees and not back to prevent hurting the spine and abdomen.
2. No twisting or jerking – Any such motions strain your tissues, muscles, and joints. Further, Twists and jerks may impact your weak uterine walls, causing preterm contractions.
3. Straighten your back – Experts recommend keeping your back straight when lifting weights to enhance comfort and safety.
4. Use your legs, not your back – legs hold weights better than the back. This is so, especially when you’re lifting weights from the ground. Legs relieve pressure from your delicate, injury-prone spine.
5. Put your feet firmly on the ground – The feet play a crucial role in supporting your body. Ensure they are firmly positioned before lifting weights.
6. Do not stoop, bend, or squat – Bending is among physical demands that carry the risk of miscarriage. Stooping, bending, and squatting when lifting weights apply direct pressure on your pelvic, hip, and abdominal tissues, causing severe pregnancy complications.
7. Use a maternity support belt – Your back is the hardest hit if you lift things incorrectly. For women whose daily jobs involve frequent lifting, it’s wise to invest in a professional support belt to protect your lower back from injuries.
8. Keep the distance short – Do not lift weights directly from the floor. Ask a colleague to put the load on a high chair if you’re in the office. The short distance makes it less strenuous and safer for you.
9. Avoid lifting loads overhead – This may easily strain your loose abdominal, loose uterine walls leading to pregnancy complications, including miscarriage. Overhead lifting may also cause severe pain and discomfort.
10. Hold it closer – While carrying a load, put it closer to your body for support and comfort. However, mind your bump.
11. Lift slowly – It’s better to be slow, sure, and safe. Take your time while you try the most appropriate technique to use. Additionally, take breaks, if possible, to allow your body to re-energize.
12. Ask for help – Whether at home or work, ask for assistance lifting heavy weights. Let someone do it on your behalf.
13. Mind your limits – Listening to your body is the main rule of thumb when lifting any weight. Don’t lift any load that causes discomfort, pain, cramping, and dizziness.
The good news is that most countries have pregnancy policies protecting you against discrimination. So, do not fear unfair treatment for failing to carry heavy workloads.
If you have to lift or carry loads, do it correctly. Avoid any technique that strains your back, joints, or abdomen. Plus, talk to your doctor for further medical advice.
Signs That You’re Exceeding Your Limits When Lifting/Carrying Weights
To know if you have lifted heavy loads or if your weight-lifting fitness routine is too much, watch out for the following danger signs:
- Abdominal pain or discomfort after lifting
- Dizziness/fatigue
- Shortness of breath
- Vaginal bleeding
- Weak muscles
- Headache
- Chest pains
- General body swelling
If you notice any of the above signs, call your doctor immediately. They may be pointers to the possibility of pregnancy loss and preterm labor.
By now, we’ve discussed the relationship between heavy lifting and miscarriages.
This begs another question, “Can carrying heavy things cause a miscarriage?” carrying, bending, and lifting may have similar consequences among pregnant women.
Wrapping Up
Can heavy lifting things cause miscarriage? Let’s have a brief summary of the topic.
Lifting heavy loads could make you miscarry as the connective muscles loosen during pregnancy and become susceptible to injuries.
While it’s impossible to stop lifting at home or work, do it safely by bending your knees, keeping the back straight, using your legs, and avoiding stooping/bending while lifting.
Signs such as vaginal bleeding, pain/discomfort, swellings, chest pain, and shortness of breath may point to possible miscarriage or preterm labor. If you are worried about lifting loads at work, home or office, seek advice from your doctor.
