When you are pregnant, your growing baby can increase strain and cause discomfort to your body. Good posture can help you look and feel better and may prevent some of the discomforts that can happen later in pregnancy. It is significant to have a decent posture while carrying out your tasks to assure the safety of your baby. An incorrect posture may even cause an injury.
Here is how you can maintain a decent posture during pregnancy:
How to maintain posture while sitting during pregnancy
The sitting position should be very significant during pregnancy. One should be very careful about their posture while sitting during pregnancy. Sit up with your back straight and your shoulders back.
Hold your head and neck straight. Keep your knees straight but don’t lock them.Your buttocks should touch the back of your chair. Maintain the pelvic tilt and avoid slouching. When sitting, use a straight-backed chair. Sit into a chair so that the length of your thighs are supported by the chair. Try placing a pillow behind your lower back for support during pregnancy. Sit with back support (such as a small, rolled-up towel or a lumbar roll) placed at the hollow of your back. Keep your hips and knees at 90 degrees or keep a stool if necessary. Your legs should not be crossed and your feet should be flat on the floor. When standing up from the sitting position, move to the front of the seat of your chair.
At work, adjust your chair height and workstation so you can sit up close to your desk. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed. Stand up by straightening your legs. Avoid bending forward at your waist. Upon standing, do several pregnancy-safe back stretches. If you have back pain, sit as little as possible, and only for short periods of time (10 to 15 minutes).
How to maintain posture while standing during pregnancy
Standing posture is very vital during pregnancy. Hold your head up straight with your chin in. Do not tilt your head forward, backward, down or sideways. Make sure your ear lobes are in line with the middle of your shoulders. Keep your shoulder blades back and your chest forward. Keep your knees straight but don’t lock them. You can practice standing upright against a wall and straightening your spine. Pull your stomach in and up. Do not tilt your pelvis forward or backwards. Keep your buttocks tucked in. Point your feet in the same direction, with your weight balanced evenly on both feet. When you do have to stand, keep your feet slightly apart. The arches of your feet should be supported with low-heeled (but not flat) shoes to prevent stress on your back. It’s best not to stand for long periods. Try to vary your position often. Avoid standing in the same position for a long time. Try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position. Try being as relaxed as possible.
How to maintain posture while lying down during pregnancy
Pregnancy hormones cause the ligaments to relax. As a result, you may feel uncomfortable, even in bed. So sleeping positions are important to be looked out for. In general, pregnant women should try not to lie flat on their back or directly on their stomach. Lying on your back, especially in the third trimester, causes more work and stress on your heart. When the weight of the heavy uterus can press on the large blood vessels in your belly. Besides, sleeping on your back can cause you to have a backache.
Lying on your stomach during pregnancy is not likely to be very comfortable. Don’t be too concerned if you shift positions in the night; this is a normal part of sleeping that you can’t control. Most likely, if you end up lying on your back or stomach, the discomfort will wake you up. Lying on your side is a good position to take the stress off your lower back without reducing the blood flow to the placenta and your baby. When lying on your side, keep your body in line, with your knees bent slightly, and avoid twisting. The pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position to avoid straining your back. You may also want to put a pillow between your legs for support. Use your pillows to discover a comfortable sleeping position. Several special “pregnancy” pillows are sold on the market that may help you sleep better. When standing up from the lying position, turn on to your side, draw up both knees and swing your legs to the bed’s side. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.
How to maintain posture while lifting objects during pregnancy
Ask for help when lifting heavy objects when you’re pregnant. If you do it by yourself then before you lift an object, make sure you have firm footing. To pick up an object that is lower than the level of your waist. To reach or lift low objects, spread your feet apart with one foot ahead of the other and bend your knees. Bring the object close to you as you straighten your knees and lift. This allows you to use your thigh muscles for lifting rather than straining your back muscles. If you are lifting an object from a table, slide it to the edge of the table so that you can hold it close to your body. Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly. Don’t jerk the object up to your body. Before you lift an object, make sure you have a firm footing. Make sure you have a good idea of how heavy the object is that you are going to lift. Use two hands to lift.
How to maintain posture while driving during pregnancy
Use a back support (lumbar roll) at the curve of your back while driving when pregnant. Your knees should be at the same level or higher than your hips.
Move the seat close to the steering wheel, but not too close. In general, your seat should be close enough to allow your knees to bend and your feet to reach the pedals. Your belly should be at least 10 inches from the steering wheel. In the last month of pregnancy, when your belly is likely to be closer than ever to the steering wheel, ride in the passenger’s seat when possible. Always wear both the lap and shoulder safety belts. Never place the belt above your abdomen. Place the shoulder belt between your breasts. If your vehicle is equipped with an airbag, it is very important to wear your shoulder and lap belts. Also, always sit back at least 10 inches away from the site where the airbag is stored. On the driver’s side, the airbag is discovered in the steering wheel. When driving, pregnant women should adjust the steering wheel so that it is tilted toward the chest and away from the head and abdomen. Driving in the third trimester should be avoided.
