Improve Posture During Pregnancy

posture in pregnancy

There are several life experiences that may lead to the misalignment of your spine. One of these situations is during pregnancy. This can be dangerous for you and for your baby, especially when you will have your labor and delivery.

When you are pregnant, you may experience back pain. Back pain may be due to the growing weight of your baby. This can bring a lot of discomforts. Through proper posture, you may find relief from back pain.

During pregnancy, it is very important that the pelvis and all other muscles are balanced. This will provide you with a more comfortable pregnancy. When your spine is aligned, you will be able to move properly. This will lead to a safer and smoother labor and delivery. If you want to have a normal vaginal delivery, your pelvis should be balanced. In this way, the baby will have an optimal environment to be in a head-down position.

When lying down

side lying pregnant woman

Some of the pregnancy hormones can cause the ligaments to relax. That’s why you may feel uncomfortable even when you are in bed. You can do the following tips:

  • Do not lie on your back, especially when you are in your third trimester. This is because the weight of the growing baby can press on the large blood vessels in your abdomen. This position usually causes back pain. The best position is to lie on your side because this will prevent the stress on your lower back. This position will not also reduce the blood flow to the placenta and to your baby. According to webMD, pregnant women should lie on their left side. This will provide the best blood flow to the fetus.
  • You should also use pillows. You can put a pillow between your legs to support the weight of the upper leg. This will also prevent stress on your back. You can also put a pillow under your abdomen to support your growing fetus. To allow maximum support, you can also place a pillow at your back. There are pillows for pregnant women that you can use. As much as possible, you should also have a firm mattress to support and maintain the alignment of your body.
  • If you lie on your back, you should elevate your head and place a pillow under your knees. You can also bend your knees to tilt your pelvis and flatten your back.

When sitting down

pregnant woman sitting

You must be conscious of how you are sitting down during pregnancy. Sitting for too long during pregnancy may put stress and tension on your back.

  • You must sit correctly, especially if you are working on your desk. You must be aware of your position so that you will not slouch. You can use a sturdy chair with low-back support. You may find this 8 Products To Help You Maintain Proper Posture useful. Tilt your pelvis forward to avoid the swayback position. Make sure that your knees are slightly lower than your hips. Your feet must touch the floor.
  • Do not sit in the same position for 30 minutes. You should change the position frequently.
  • You must adjust your chair height and see to it that you work closely on your desk. You can rest your elbows and arms on your chair. This will keep your shoulders relaxed.
  • When standing up from a sitting position, you should move to the edge of the chair. Avoid bending forward at your waist. Stand up by straightening your legs.

While standing up

pregnant woman standing

When standing up you can do the following tips:

  • As much as you can, you should not stand for a long period. You must vary your position frequently.
  • Maintain your straight head with your chin in. Do not tilt your head forward, backward, down, or sideways. 
  • You should not wear high heels. This will cause your body weight to shift forward even more. You must wear flat and comfortable shoes

While Driving

pregnant woman driving

  • It is important to use a back support at the curve of your back when you are driving. Keep your knees on the same level of higher than your hips.
  • Make sure you wear your lap and shoulder safety belt.
  • You must move close to the steering wheels. Your seat must be close enough to move your knees and reach the pedals.
  • During the last trimester of your pregnancy, you may choose to be in the passenger’s seat.

While lifting objects

pregnant woman lifting object

You may have back strain. This is because the hormones can cause softening of your ligaments and joints.

  • When you lift objects, your feet must be spread apart. One foot must be ahead and bend your knees.
  • Lift the object close to you as straighten your knees. In this way, you will use your thigh muscles instead of your back muscles. Hence, the back strain will be prevented.
  • If you will move an object, you should use your feet and not your arms and shoulder. Push the objects and do not pull them.
  • Avoid bending your body while your knees are straight.

Lastly, by following these tips, you can maintain a good posture. This will help you look and feel better. This will also prevent any discomforts while you are pregnant.