It is essential to follow a good posture during pregnancy either when standing, sitting or lying down. It is necessary for the mother as well as the baby’s health. A wrong posture can cause a severe pain to a mother and also harm the baby as well. To avoid back pain and pelvic pain it is necessary to find a good sitting posture. A comfortable and good position can support your spine and help reduce circulation problems as well. Check out this article to learn about various body postures to adapt during pregnancy.
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- Always start by sitting up with an upright back posture. Pull your shoulders back and make sure your bums are touching the back of the chair.
- For an easy and comfortable posture, you can use a small towel rolled up to support your back by placing it at the lower portion of your back.
- Your body weight should be evenly distributed on both the hips.
- You should avoid sitting for more than 30 minutes when you are pregnant, this can give you back pain.
- While working, adjust your chair height and distance so that you are close to your desk. This helps maintain a straight back throughout.
- While standing up from your sitting position, slide to the edge of your chair and then stand up by straightening the legs. Don’t bend forward at the waist.
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- Avoid tilting your head.
- Hold your head and chin straight while standing.
- Pull your shoulder backward and put forward your chest.
- Avoid standing for too long.
- Pull your stomach muscles in if possible to tighten your stomach.
- When standing for a long period, elevate one foot on a box or a stool. Switchfoot position every few minutes.
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- Avoid lifting objects which are too heavy.
- Your feet should be steady before lifting any object.
- Keep your back straight and bend hips and legs without bending your waist while lifting any object from a lower level.
- Use a wide posture and stay close to the object being picked up, while keeping your feet firm on the floor. Keep your stomach muscles as well as your pelvic floor muscles tight. Try lifting the objects using the power of your leg muscles.
- While lifting object from a table make sure to first slide it at the edge of the table so that the object is close to your body. Use leg muscle to lift the object.
- While holding packages, keep them close to the body. Keep stomach muscles tight. While carrying packages, use small steps and walk slowly.
Lying Down Position:
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- The best sleeping or lying down position is to keep a pillow under your head. Choose a pillow that is not too thick to avoid any back strain.
- When lying down always try to maintain the back curve while lying on your side with knees slightly bent. You can use a pillow in between your knees.
- Avoid drawing your knees toward your chest.
- Strictly avoid lying on your stomach.
- Choose a bed with a firm mattress. You can also place a firm board under the mattress if necessary or you can temporarily put the mattress on the floor.
- Make sure you have a comfortable sleep as sleep is the most important and vital thing for a pregnant woman.