0. Abdominal muscle bracing
and back care in pregnancy

1. Posture changes during pregnancy
Due to relaxin hormone
Due to growing baby
Relaxing of pelvic joints and ligaments
Extra care needed of spine and pelvis

2. Back care Posture – stand tall, sit with back supported
Take care when getting out of a chair
Moving from lying to sitting
Sleeping position tips:
Use pillows between legs
Keep back in line
Help reduce strain on hips and back
Importance of rest

3. More back care tips Massage relieves back ache
relieves neck and shoulder tension
a variety of techniques available
Hot packs can also help
Courtesy of Bumps Pilates, Melbourne

4. Pregnancy and abdominal bracing
Abdominals relaxed
Abdominals braced
Courtesy of The Pregnancy Centre

5. Learning pregnancy abdominal bracing
Don’t try too hard
Breathe normally
No pressure downwards on pelvic floor muscles
No sucking up under the ribcage
No pain or discomfort
If unsure, ask!
Courtesy of Bumps Pilates, Melbourne

6. Learning pregnancy abdominal bracing
Learning to ‘brace’ correctly takes practice and concentration
Correct technique is BEST!
Once learned, hold for 3–4 seconds and repeat 3–4 times
Increase to 5 second holds, repeated 5 times
then build up to 10 seconds, repeated 10 times

7. Abdominal muscle bracing
Once learned, 'bracing' can be:
continued throughout pregnancy
done while walking
done during daily activities
started soon after the birth
gently progressed as it gets easier
Courtesy of The Pregnancy Centre

8. Abdominal muscle bracing
Abdominal bracing can be progressed under close supervision to ensure correct technique
Courtesy of Bumps Pilates, Melbourne

9. Round ligament pain
Abdominal bracing helps

10. Where to get professional help
National Continence Helpline (freecall)
Australian Physiotherapy Association (03) or visit