Why is good posture important in pregnancy?

Much of the back pain you experience during pregnancy is caused by the strain on your back caused by the weight of your growing baby. Proper posture can help to prevent and even alleviate some of the pain. Here are some recommendations to help you maintain good posture in a variety of different ways.

What is proper posture during pregnancy?

When your body is in alignment, when you use proper posture, you can imagine a straight line running from your ears to your shoulders, and your hips and knees. Standing tall requires tucking your chin in and elevating your head and shoulders. Keep your lower back from arching in a swayback position by tucking in or tilting your pelvis forward.

Standing

• It's advisable not to stand for long periods of time. Attempt to change your position regularly.
• If you must stand, keep your feet slightly apart and your knees from locking. Keep your pelvis tucked in at all times.
• Put one foot on a small footstool if you must stand in one place for an extended period of time. This relieves some of the strain on your lower back.
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Sitting

• While sitting, keep your body in alignment and avoid slumping or slouching. To avoid the swayback position, sit in a firm chair with low back support and tilt your pelvis forward. Knees should be slightly lower than hips, and your feet should be flat on the ground.
• Choose a chair with comfortable armrests that allow you to relax your shoulders while keeping your elbows close to your body.
• It's also important to get up and move around every hour or so. When seated, avoid crossing your legs as this can reduce circulation.

Lying down

• It's recommended to avoid laying on your back, especially late in pregnancy when the weight of your uterus can press on your belly's major blood vessels.
• Keep your body in line while lying on your side, with your knees slightly bent, and avoid twisting.
• Pillows can be used to provide support behind your back, between your legs, and under your stomach. A firm mattress with a good pad gives the best support for most women.
• To get out of bed, raise your upper body to a sitting position with your arms and hands, then cross your legs over the side of the bed. Slowly stand up utilizing your leg muscles.
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