Overview

You’re not alone if you’ve ever worried about your baby’s safety while performing everyday movements. Pregnancy is a time filled with questions and concerns; sometimes, the most minor actions can lead to big worries. This episode addresses a common concern about whether it’s possible to pop something or break your water by bending over wrong. Thankfully, your baby is very safe and protected by the amniotic sac and your uterus during pregnancy. However, the physical changes that occur during pregnancy can make you more prone to injury. Learn how the body protects your baby and discover tips on how to keep yourself safe and injury-free.

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Transcript and Resources

I’m 22 weeks pregnant, and sometimes I worry if I bend over wrong, I’m going to “pop” something in my belly, such as my water. I’m hoping for reassurance that it’s not possible for that to happen!

-Sarah

It is completely normal to be concerned about your baby’s safety. Worrying about all kinds of scenarios, both realistic and ridiculous, is part of being a parent. Usually, what is scary is the unknown. When you can find answers and educate yourself, you can alleviate concerns and become more confident.

The Amniotic Sac

Your baby develops inside the amniotic sac, a very durable membrane that contains the amniotic fluid. The amniotic sac and its fluid provide a cushion that protects your baby from physical stress. As you move around throughout the day, put pressure on your belly, or bump it, the amniotic sac and fluid absorb and redistribute pressure to keep your baby safe. The amniotic sac also helps regulate temperature and acts as a barrier to external germs and pathogens.

The sac membranes are designed to stretch as your uterus and baby grow. The membrane will get thinner as your pregnancy progresses due to the stretching. In the movies, labor typically starts with water breaking in a very embarrassing setting, like in the checkout line of a grocery store. In reality, only about 8% of labor begins with water breaking. In most cases, the amniotic sac will rupture during the birth process. Sometimes, providers will break the sac to speed up labor.

To give you an idea of how strong the amniotic sac is, some babies are born en caul, with the amniotic sac intact. The amniotic sac is very durable and can withstand many hours of contractions, baby movements, and passage through the birth canal without breaking. Fun fact: My daughter was born with the amniotic sac intact. It didn’t break until she was born, and she stretched her arms over her head.

The Uterus

The amniotic sac is inside your uterus, which provides additional protection for your baby. Your uterine walls are made up of thick, strong muscles. These muscles can stretch and grow as your baby develops but remain resilient enough to protect your baby from direct trauma to your abdomen. This protective muscle layer is especially effective in absorbing and distributing pressure from outside impacts. The lower part of your uterus is the cervix, which stays tightly closed to keep your baby inside and protect it from anything outside the uterus, like pathogens or bacteria. When you go into labor, your cervix will dilate (widen) and efface (thin) to allow your baby to pass through.

PROM (Premature Rupture of the Membranes)

There is a condition called PROM-premature rupture of the membranes. This refers to the rupture of the amniotic sac and the leaking of amniotic fluid before labor begins. If this occurs before 37 weeks of pregnancy, it is referred to as Preterm Premature Rupture of Membranes (PPROM). This is not a common complication and is not caused by bending over wrong. It is caused by things like an incompetent cervix, infection, invasive procedures like an amniocentesis or vaginal exam, or a very traumatic event like a car accident.

Tips to Keep Yourself Injury-Free

You cannot bend over wrong and pop something in your belly, like the amniotic sac. However, with the physical changes in pregnancy, you are more prone to injury when doing simple things like bending over. Your growing belly changes your center of gravity. Your ligaments are more relaxed due to the hormone relaxin. Your ligaments are the connective tissues that help keep bones, joints, and organs in place. If you stretch a ligament too far or tear it, the injury is a sprain. Increased levels of relaxin are good for allowing your pelvis to expand during birth. The downside is that you have less stability in your joints, and it is easier to overstretch your ligaments, which can cause pain or injury.

Be cautious about bending over. Bend with your knees rather than at your waist. Bonus points for throwing in squats instead of leaning over. There is evidence that laboring in a squatting position can shorten your labor. The more squats you do during pregnancy, the stronger you will be, and it will be easier to maintain a squatting position during labor. If you are interested in learning more about optimal labor positions for a shorter and easier birth, see this episode.

Thank you to the amazing companies that have supported this episode.

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