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Pregnancy can take a toll on your body. It’s not just the morning sickness, food aversion, backache, and headache you have to deal with. The effects of pregnancy last even after childbirth, and it takes a while to heal from it completely. But one of the best ways to heal from pregnancy is taking care of yourself during pregnancy so that you have the strength and endurance to recover sooner. How can you do that? Apart from following a healthy diet and an exercise routine (both approved by a medical professional), you can also pay attention to your posture. The way you sit, stand, and lay down during pregnancy can impact your physical health, and we are here to tell you the right (recommended) way. Keep reading to find out:
Why Is Posture Important During Pregnancy?
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Pregnant women often complain about backaches. Have you ever wondered why that is? Well, it’s because of the growing human in your belly. The pressure and weight of your unborn baby can take a toll on your back. It puts a strain on your back and causes severe pain (1). However, by following the right posture, you may be able to ease some of that pain. So, let’s get started!
How Is Posture Affected During Pregnancy?
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When your body is aligned the right way, it means you have good posture. During pregnancy, this alignment is affected due to several reasons. The main one being your baby bump. The weight of your belly makes your lower back sway as your center of gravity is affected. Your abdominal muscles stretch as your baby grows, affecting the muscles in your lower back (2).
Another factor that contributes to poor posture is your hormones. The fluctuations in hormones (namely, progesterone) result in your joints and ligaments stretching and becoming loose, which may affect their alignment too. It could even lead to injury (3).
How To Maintain Healthy Posture?
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Since these changes are inevitable, you could try a few techniques that would help with your posture. Firstly, to prevent your lower back from curving too much, straighten your upper back to align your ear, shoulder, and hip. Then tuck in your pelvis to keep your lower back from arching too much. You could also choose comfortable footwear and ditch the heels (4). Keeping these general tips in mind, let’s understand the correct posture in each position:
Standing
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Tips to help you maintain a healthy posture while standing during pregnancy (5):
- Firstly, do not stand for long hours. Try to change up your position often.
- While standing, keep your feet slightly apart. Avoid locking your knees together and keep your pelvis tucked in.
- If you are standing in one place for a long time (because you have to), place one foot on a small step stool. It eases the pressure on your lower back by taking some of the weight off it.
- You could also consider wearing a maternity belt to help ease the pressure.
Sitting
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Here’s what you can do to maintain the right posture while sitting down (6):
- Keep your body aligned and do not slouch or slump. If you’re sitting at a desk, ensure you use a study chair with lower back support. Tilt your pelvis forward to avoid swaying backwards.
- Sit into the chair so that the chair supports the length of your thighs.
- Ensure your knees are slightly lower than your hips and your feet touch the ground.
- Choose a chair with an armrest so you can rest your arms and sit comfortably with your shoulders relaxed and your elbows near your body.
- Do not sit for long hours. Get up and walk around every hour or so. Avoid sitting cross-legged as it can affect circulation.
- Be extra careful if you’re sitting on a chair with wheels, as it can move when you’re sitting down or getting up.
Lying Down
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While lying down can also make you uncomfortable during pregnancy, there are some ways that you can do it right. For those of you who love to do lay down and do nothing but Netflix and chill (no pun intended), here are a few ways to maintain the correct posture (7):
- Try not to lie on your back. Lying down on your side helps take the stress off your lower back. It does not prevent blood flow to the placenta and the baby.
- Place a pillow between your legs. It helps support the weight of your legs and reduces the strain on your lower back.
- You could also place a pillow under your abdomen to support the weight of your baby bump.
- Invest in one of those pregnancy pillows that will support your back, legs, and abdomen at the same time.
- If you do lie on your back (which should be avoided), remember to elevate your head and place a pillow under your knees. You could also keep your knees bent to help flatten out your back and tilt your pelvis.
There you have it, a few tips and tricks to maintain a healthy posture throughout your pregnancy. If you have any doubts or are experiencing severe and unusual pains, consult your doctor immediately. We hope this article will help you with your posture during pregnancy! Share it with fellow pregnant moms to help them too!
