It’s important you maintain good postures when you’re pregnant. This involves training your body to walk, stand, sit and lie down in positions which put the least amount of strain.
There are some tips you can follow to ensure you maintain good postures during pregnancy.
What is the right way to Stand during Pregnancy?
- Hold your head straight. Don’t tilt it forward, backward, down, or sideways.
- Keep your ear lobes in line with the middle of the shoulders.
- Keep shoulder blades back and chest forward.
- Stretch the top of your head towards the ceiling.
- Pull your stomach up and in, as much as you can. Don’t tilt your pelvis.
- Distribute your weight evenly on both feet. Support the arches of your feet by wearing low-heeled shoes (but not flat shoes). This prevents stress on your back.
- Try not to stand in the same position for a long period of time. Keep altering your posture and keep walking or moving around.
What is the right way to sit during Pregnancy?
With a back support
- Sit with a straight back. A simple way to achieve this is to ensure your buttocks touch the back of the chair.
- Use a back support. You can use a cushion, pillow, rolled-up towel, or lumbar roll.
Without a back support
- Sit at the end of the chair, and fully slouch (lazily bend yourself forwards).
- Slowly move yourself up. Move the your back as far as possible. Hold in this posture of a few seconds.
- Release your body very slightly (about 10 degrees). This posture is a good seating posture.
- Ensure that you distribute your body weight evenly on both your hips.
- Make sure your feet are touching the floor. Don’t cross your legs.
- Try not to sit in the same position for more than half an hour. If you have any pain in your back, don’t sit for more than 10-15 minutes.
- At your workplace, adjust your chair’s height so you can sit comfortably and close to your desk. Rest your elbows and arms on the desk, keeping your shoulders completely relaxed.
- When you have to stand up, first make sure you move your hips to the front of the chair. Slowly stand up, straightening your legs. Make sure you don’t bend forward. Do some stretching exercises for your back.