Ease Aches: Pregnancy Posture Guide

I often see mums-to-be in my clinic, and one thing that comes up a lot, especially as that beautiful bump grows, is… ouch! Backaches, tired shoulders, just general discomfort. It’s completely normal; your body is doing an amazing job! But sometimes, small adjustments in how you hold yourself, how you move, can make a world of difference. We’re talking about correct posture during pregnancy, and it’s not about being rigid or perfect; it’s about finding ways to support your body through this incredible journey.

So, what exactly is good posture when you’re expecting? Think of it as training your body – your amazing, changing body – to stand, walk, sit, and even lie down in ways that put the least amount of strain on your back and joints. It’s about working with your body, not against it. A little mindfulness here can really pay off in comfort.

Standing Tall (Even with a Bump!)

Standing might feel different now, and that’s okay. Here’s how to find your best stance:

• Gently hold your head up, chin slightly tucked in. Imagine a string pulling you up from the crown of your head. No need to tilt your head this way or that.
• Try to line up your ear lobes with the middle of your shoulders. A quick glance in the mirror can help!
• Keep your shoulder blades gently back and your chest open.
• Your knees should be straight, but soft – not locked.
• Think about stretching the top of your head towards the ceiling.
• When you can, gently tighten your tummy muscles, pulling them in and up. Try not to tilt your pelvis too far forward or backward. Tucking your buttocks in a little can help.
• Point your feet in the same direction, and try to balance your weight evenly on both. Good, supportive shoes with a low heel (not completely flat!) are your friends here.
• Standing still for ages? Not ideal. Try to shift your position.
• If you have to stand for a while, like at a work counter, see if you can adjust its height. Pop one foot on a little stool or box, then switch feet after a few minutes.
• Working in the kitchen? A little trick I tell my patients: open the cabinet under the sink and rest one foot inside on the base. Switch feet every 5 to 15 minutes. Small changes, big relief!

Mastering Correct Posture During Pregnancy: Sitting Comfortably

Oh, the relief of sitting down! But let’s make sure it’s helping, not hindering.

• Sit with your back straight and shoulders back. Your bottom should be right at the back of your chair.
• A little back support can be a game-changer. A small, rolled-up towel or a special lumbar roll tucked into the small of your back works wonders.
• Here’s a way to find a good sitting spot without a support: Perch on the edge of your chair and let yourself slouch completely. Now, draw yourself up and really accentuate the curve in your lower back, as much as you can. Hold it for a sec. Then, just release that a tiny bit, say about 10 degrees. That’s often a pretty good spot.
• Try to spread your body weight evenly across both hips.
• Aim for your hips and knees to be at a 90-degree angle. A footrest or stool can help if your feet don’t comfortably reach the floor. Keep your feet flat, and try not to cross your legs.
• Sitting for too long in one position isn’t great. Aim to move or adjust every 30 minutes or so.
• At your desk, adjust your chair and workstation so you can sit close to your work. If you can tilt your work towards you, even better. Rest your elbows and arms on your chair or desk, letting your shoulders relax.
• Got a swivel chair? Don’t twist at your waist. Turn your whole body instead.
• Getting up? Scoot to the front of your chair first. Then, straighten your legs to stand. Try not to bend forward at your waist. Maybe do a gentle standing backbend or two once you’re up.

It’s okay to switch up your sitting positions for short bits, but try to spend most of your sitting time in these supportive ways. If your back is already sore, try to sit as little as possible, maybe just 10 to 15 minutes at a time.

On the Move: Driving Safely and Comfortably

Driving needs a few adjustments too, especially for safety.

1. That lumbar roll? Use it in the car too, at the curve of your back. Your knees should ideally be at the same level as your hips, or just a bit lower.
2. Move your seat close enough to the steering wheel so your back is supported and you can comfortably bend your knees to reach the pedals.
3. Seatbelts are a must! Always wear both the lap and shoulder belt.

1. If your car has an airbag (most do!), wearing your seatbelt correctly is even more crucial. And, super important: try to sit at least 10 inches away from where the airbag deploys. For drivers, that’s the steering wheel. Tilt the steering wheel so it’s pointing more towards your chest and away from your head and abdomen.

The Art of Lifting (Safely!) When Pregnant

Your body is working hard, so let’s be kind to it, especially when lifting.

1. First off, if you can avoid lifting, do. If you must lift, please don’t try anything awkward or heavier than about 20 pounds.
2. Before you even think about lifting, make sure your footing is solid.
3. To pick up something lower than your waist: keep your back straight and bend at your knees and hips. Don’t bend forward from your waist with straight knees – that’s asking for trouble.
4. Stand close to the object with your feet wide apart and firmly planted. Tighten your tummy muscles (and those Kegel or pelvic floor muscles!) and lift using your strong leg muscles. Straighten your knees smoothly. No jerking!
5. Stand up fully without twisting. If you need to turn, move your feet.
6. Lifting from a table? Slide the object to the edge first so you can hold it close to your body. Bend your knees to get close, then use your legs to lift.
7. Try to avoid lifting heavy things above your waist level.
8. Hold packages close to your body, with your arms bent. Keep those tummy muscles engaged. Take small steps and go slow.
9. Lowering an object? Same principles: feet set, tummy tight, bend at the hips and knees.

Imagine you’re watching someone lift correctly: they keep their back straight, use their legs, and hold the object close. That’s your goal!

Reaching for Things Overhead

1. Use a sturdy footstool or chair to get yourself closer to what you’re reaching for. No stretching on tiptoes!
2. Get your body as close as possible to the item.
3. Try to gauge how heavy it is before you commit.
4. Use two hands if you can.

Sweet Dreams: Finding the Best Sleep Positions

Getting comfy in bed can be a challenge as your pregnancy progresses. Here are some tips:

1. The “best” position can change, and that’s fine! Wherever you settle, pop a pillow under your head (but not your shoulders). The pillow should be just thick enough to keep your head in a nice, neutral line with your spine. Many women find a pillow between their knees offers great support.
2. Try sleeping on your side with your knees slightly bent. This helps maintain that natural curve in your lower back. A pillow between your knees here is golden. Try to avoid curling up too tightly with your knees drawn right up to your chest. Sleeping on your stomach? Probably not comfy or advisable as you get bigger.
3. A firm mattress and box spring that don’t sag are your best bet. If your mattress is too soft, you could temporarily place a board under it, or even put the mattress on the floor if you’re really struggling. If you’re used to a soft bed, a hard surface might feel worse at first, so listen to your body.
4. Some find a lumbar support (like that rolled towel tied around your waist) helpful even at night.
5. Getting out of bed: Turn onto your side, draw both knees up towards your chest a bit, and then gently swing your legs over the side of the bed. Push yourself up to sit with your hands. Try to avoid bending forward at your waist.

Take-Home Message: Your Pregnancy Posture Checklist

Pregnancy is a time of incredible change, and looking after your body with correct posture during pregnancy can make a huge difference to your comfort. Here are the key things to remember:

• Listen to your body: If something feels like a strain, it probably is. Adjust!
• Stand tall and supported: Head up, shoulders relaxed, weight even.
• Sit smart: Use back support, keep feet flat, and avoid prolonged sitting.
• Lift with your legs: Bend your knees, keep your back straight, and hold objects close. Avoid heavy lifting.
• Drive safely: Position your seat and seatbelt correctly, especially with airbags.
• Sleep soundly (or try to!): Side-sleeping with pillows for support is often best.
• Small changes, big impact: You don’t have to be perfect, just mindful.

You’re doing an amazing job growing a whole new person! These little adjustments are just ways to help your body feel its best while it does all that incredible work. Be kind to yourself, and don’t hesitate to chat with us if you’re struggling with aches and pains. We’re here to help.