Can I exercise on my back during pregnancy?

OK so here’s another questions I get asked ALL the time, especially when it comes to training, as many upper body exercises (think chest press, bench press, skull crushers etc.) are all performed from a supine (lying on your back) position.

Traditionally, medical guidance has been to avoid the supine position during later pregnancy (2nd & 3rd trimesters) because of the concern of Supine Hypotensive Syndrome or SHS. This condition is characterised by reduced blood and oxygen flow to the foetus when the weight of the uterus compresses the primary artery (vena cava) that transports those nutrients. Symptoms of SHS include dizziness, nausea, sweating, increased heart rate and a reduction in blood pressure. These symptoms usually appear within 3-10 minutes of lying supine, however, by simply changing your position the symptoms should resolve.

Whilst prenatal guidance from many international governing bodies recommends avoiding supine exercises after 16 weeks, research from other sources (Mottola et. al. 2019) points out that, “the recommendation for caution is primarily based on expert opinion rather than explicit scientific evidence.

Since the evidence is inconclusive, we recommend that you use yourbest judgment and let comfort be your guide. If you want to exerciseon your back for short periods of time and don’t feel any SHS symptoms, then go for it. In addition, movements like glute bridges which involve consistently moving whilst on your back, are generally fine as well. If you do begin to feel uncomfortable, simply move to your side or raise your trunk to a more upright position and the symptoms should resolve right away.

BOTTOM LINE:

Short periods of time on your back are indeed safe, especially if you are on your back and moving (like a bridge) or performing a gentle stretch, but always let comfort be your guide.