Postures in Pregnancy – Correct Way To Maintain Body Mechanics

Postures in pregnancy play a vital role. Be it managing pain or tacking post-pregnancy postural misalignment, you can combat multiple issues simply by correcting postures. A good posture contributes to a healthy lifestyle by reducing stress on the body.

In this article, you’ll understand the how-tos for maintaining good postures and incorporating them into your daily life. This will expand your knowledge and give you a clear idea of improving postures. Further, it’s good to consult your doctor or physiotherapist to get customized solutions based on your health conditions.

Postures In Pregnancy

When it comes to pregnancy postures, you may have heard about the term “good posture.” But what is it? Well, good posture refers to achieving a position that minimizes body stress and allows movement with minimal effort without damage. This includes correcting your spinal alignment.

During pregnancy, your spinal alignment changes due to the growing bump. This pressurizes your joints, muscles, and other anatomical structures, leading to pain and discomfort. Attaining proper posture can relieve strain and reduce the risk of injuries (1).

Here is the right way to perform your daily activities.

Correct Way To Sit During Pregnancy

Sitting and standing in the correct posture can reduce the risk of low back pain and pelvic pain during pregnancy. Maintaining a good sitting posture during pregnancy is crucial to ensure your overall fitness. If you have desk work or want to sit to take some rest, here’s how to do it.

• Maintain your body alignment- sit with your back straight, keeping your shoulders back. Avoid slouching or leaning forward.
• Keep back support like a pregnancy pillow or a towel roll on the chair to support your spine’s (lumbar) curvature.
• Ensure to keep your hips and knees bent at a right angle. You can use a footrest to stabilize your legs.
• Avoid sitting cross-legged. Your feet should be flat on the floor or footrest.
• Rest your elbows and arms on the armrest to feel more relaxed.
• Stabilize your pelvis to avoid imbalance.
• Don’t forget to avoid prolonged sitting. You can sit for 30 minutes and then stand for a few minutes. Or you can change your sitting position.

Correct Way To Stand During Pregnancy

The right way to stand during pregnancy begins with maintaining your pelvic tilt. This way, your back won’t lean forward and provide stability. Standing for long hours in pregnancy is not good. Prolonged standing may affect the overall health of the baby or may lead to pregnancy complications, especially in a high-risk pregnancy. If your job demands you to to stand then make sure you follow the guidelines-

• Contract your buttocks and abdominal muscles for your lower back for support.
• Tuck your chin in while keeping your ears aligned with the shoulders.
• Keep your back straight and chest forward. Also, keep your knees straight without locking them.
• Stand straight, stretching your head towards the ceiling.
• Disperse your weight on both legs while maintaining balance.
• Avoid standing in one position.

Correct Way To Drive During Pregnancy

Driving during pregnancy may require some extra care and precautions. Here are some steps to keep in mind while driving.

1. Sit carefully on the seat. Put the lumbar roll supporting your back’s curve. Your knees should be at the same level as your hips.
2. Move closer to the steering wheel such that you get enough space to reach the pedals. Your belly shouldn’t be too close or too far, adjust accordingly.
3. Safety comes first, so wear your shoulder and lap belts. Wear your shoulder straps between your breasts and the lap belts on the lower hips below the abdomen.
4. It’s better to sit back 10 to 12 inches away from the airbag if your car has one. If you are in the driver’s seat, the airbag is on the steering wheel. While driving, it’s important to adjust the wheel away from the head and abdomen and near the chest.

Correct Way To Lift Objects During Pregnancy

In the first place, it’s good to avoid lifting objects during pregnancy. However, if you want to lift objects, here’s the right way to do it.

1. Ask for assistance while proceeding with lifting. Further, ensure maintaining balance and have firm footing before lifting objects.
2. Keep your back straight and bend your knees and hips while picking objects below the level of your waist. Avoid bending forward while doing this movement.
3. Contract your abdominal muscles and lift the object slowly. Ensure to straighten your knees steadily without jerking. Also, keep your stance wide for easy lifting.
4. If you are picking an object from a table, slide it towards the edge so you can grasp it easily. Bending during pregnancy is very unlikely to squish or hurt your baby, though it could get increasingly uncomfortable for you to bend over when you are in the later stages of pregnancy.
5. Stabilize your legs and stand slowly from a sitting position before lifting the object. Once you have stood, you can pick the object.
6. Pick one object at a time. Hold it near your waist and take baby steps to go forward.
7. To keep the object on the ground, bend your knees and hips, keeping your back straight.

[Read: Climbing Stairs During pregnancy – is it Safe?]

Best Position For Sleeping And Lying Down In Pregnancy

Focussing on your comfort when pregnant is crucial even when you are sleeping. Although sleep issues are common during pregnancy, acquiring certain positions may help improve sleep quality (2).

A woman in the first trimester may sleep in any position on the side, back, or stomach. However, it’s better to avoid sleeping on the stomach if she has certain health issues, such as respiratory problems. As the baby bump doesn’t grow large during this trimester, sleeping in any position can be feasible until it feels comfortable.

As the pregnancy approaches, it’s better to avoid sleeping on the stomach. This may cause pregnancy complications (3). Instead, sleeping on the side, especially the left, reduces pressure on the uterus and other body organs and improves blood circulation. Correct sleeping positions during pregnancy helps to reduce back pain in the long run. Further, women experiencing hip or back pain may place a pillow between the knees while side lying or below the bump for support (4).

Additionally, some other positions may help with common issues, such as

1. Putting the pillows below the legs reduces swelling and pain (5).
2. Raising the upper body with pillows may decrease heartburn.
3. Placing a pillow at the back provides additional support to ensure comfort.

Moreover, it’s a good idea to consult a professional for any concerns. The doctor may suggest some comfortable positions or sleeping aids to enhance your sleep quality. Performing your daily life activities in the right positions during pregnancy enhances your comfort during the journey. Acquiring the correct pregnancy positions reduces the risk of injuries while ensuring your optimum health. For specific concerns, you may consult your doctor for tailored solutions.

[Read: Physiotherapy during pregnancy]

Infographics: Postures in Pregnancy – Correct Way To Maintain Body Mechanics

FAQ’s

1. What Positions Should Be Avoided During Pregnancy?

Resting on the stomach should be avoided as the pregnancy progresses. Further, lying on the back during the late trimester (from the 28th week) may pressurize blood vessels supplying to the uterus. This may decrease oxygen supply to the uterus and may cause symptoms such as heartburn, nausea, or dizziness. Hence, these positions should be avoided.

2. What Is The Correct Posture For A Pregnant Woman?

The correct posture in pregnancy reduces pain, stiffness, and other musculoskeletal injuries. It minimizes the injury risks and eases performing everyday tasks.

3. What Sitting Position Should Be Avoided During Pregnancy?

Firstly, a pregnant woman should avoid sitting on an unstable or rolling chair. Further, slouching or leaning forward must be avoided when sitting.

4. Does My Posture Affect My Baby?

The way you rest, lie down or sit may affect the position of your baby. It may not be a problem in the early pregnancy, but as the pregnancy progresses, it’s significant to focus on the position as the baby grows and reaches the pelvis before the labor.

References

1. Sarkar PK, Singh P, Dhillon MS, Bhattacharya S, Singh A. Postural deviation in pregnancy: A significant debilitating balance problem which can be rectified by physiotherapeutic intervention. J Family Med Prim Care. 2022 Jul;11(7):3717-3725. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9648216/
2. Chang JJ, Pien GW, Duntley SP, Macones GA. Sleep deprivation during pregnancy and maternal and fetal outcomes: is there a relationship? Sleep Med Rev. 2010 Apr;14(2):107-14.- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824023/
3. National Guideline Alliance (UK). Maternal sleep position during pregnancy: Antenatal care: Evidence review W. London: National Institute for Health and Care Excellence (NICE); 2021 Aug. – https://www.ncbi.nlm.nih.gov/books/NBK573947/
4. Howell ER. Pregnancy-related symphysis pubis dysfunction management and postpartum rehabilitation: two case reports. J Can Chiropr Assoc. 2012 Jun;56(2):102-11. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3364059/
5. Smyth RM, Aflaifel N, Bamigboye AA. Interventions for varicose veins and leg oedema in pregnancy. Cochrane Database Syst Rev. 2015 Oct 19;2015(10):CD001066. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7050615/