Written by Simran Dolwani
Maintaining good posture during pregnancy is crucial to ensure your overall fitness. When it comes to good posture, it means holding your body in the correct position while sitting, standing, or lying. Knowing some of the best sitting postures during pregnancy can provide support to your body so you can avoid strains and discomfort.
In this article, we’ll walk you through the steps you can take to maintain a good posture during pregnancy. Following the guide below will ensure that you get to learn the right sitting positions that put less or no stress on your back.
In This Article
Good posture refers to attaining a position that reduces stress on the body (1). Training your body to achieve a good posture during pregnancy is significant to boost your long-term health. No matter whether you’re sitting, standing, or lying, maintaining a correct posture at every step could be a game-changer. As your baby bump grows, it affects the body mechanics, increasing the risk of injuries. It causes spinal misalignments, which affects the body’s control and coordination.
Acquiring a good posture maintains your musculoskeletal system and improves flexibility and joint mobility. Further, it makes your balance better so that you don’t feel like toppling. Not only that, this can aid with tackling pregnancy symptoms like low back pain, fatigue, strain, etc.
Although your body mechanics change during pregnancy, achieving the right posture while moving or sitting can be beneficial. After all, it helps with balance and coordination while minimizing the chances of falling or injuries (2). Here’s the correct way to stand and sit in pregnancy.
Here are some tips to sit correctly during pregnancy.
Now that you know how to sit correctly, it’s time to know what sitting positions to avoid to ensure maximum comfort. So, here we go.
Sitting while crossing your legs may pressurize blood vessels and muscles. This may cause poor circulation, inflammation, and swollen joints. Further, restricted or poor circulation may raise blood pressure. Plus, it may affect the lumbar spine alignment (4).
It’s a smart move to switch your sitting positions. Sitting in one position can stress your muscles. You can either switch your position or stand for a while to relax.
Dangling legs while sitting may cause blood circulation issues, low back pain, or leg pain. Hence, you must avoid dangling legs (5). The best to fix this is to adjust the height of your chair so that your feet touch the floor.
Sitting and standing in the correct posture can reduce the risk of low back pain and pelvic pain. Here are a few things you can keep in mind so that you may avoid these conditions :
When we sit at home, we often slouch. During pregnancy, the spinal cord is already strained due to increased weight, slouching makes it worse as it does not keep your back straight. Distribute your body weight on your hips evenly.
While sitting do not cross your legs as it decreases blood circulation. Sit in a way that your knees are at level with your hips.
When you are suffering from back pain do not sit on a stool or low back chairs since they do not give your back proper rest. Always use backrests to keep your spinal cord straight during pregnancy. Pregnancy pillows can also be considered.
Pregnant women should not sit with their legs hanging in the air as it causes swelling in the legs. It is due to increased blood flow.
Weight gain in pregnancy is good, but it is not wise to be overweight. Try not to be overweight. Have a healthy, nutritionally balanced diet, do some pregnancy exercises, take a swim every now and then, and walk regularly.
If you can avoid high heels it is safe and good for your baby and helps to reduce back pain also. Wear comfortable footwear.
This is something about which, generally, all pregnant women are aware.
The key to maintaining correct sitting postures during pregnancy is to balance your spinal and joint alignment. Along with sitting it is required to be careful about your postures while standing, lying down, lying on your side, lying on your back, or during a semi-reclined position. Also, avoid sitting in one position for too long. You may use pillows while lying down to elevate your head or stack them under the knees if required to feel comfortable.
A wrong sitting position may affect you and your baby. Poor postures in pregnancy can lead to complications such as joint problems, instability, poor blood flow, etc.
Sitting positions that involve crossing or dangling legs or prolonged sitting in one position must be avoided. Make sure to sit comfortably while maintaining your posture.
If you’ve been sitting in Indian style throughout your life, there may not be any safety concerns. However, if you have health conditions like joint problems or blood circulation issues, it’s a good idea to avoid sitting in Indian style.
References
Hair Changes During Pregnancy – Causes, and Home Remedies
Leg Workout During Pregnancy – Is It Safe?
Intrauterine Pregnancy – Everything You Need to Know
Dill During Pregnancy: Benefits and Side Effects
Honitus Syrup in Pregnancy – Is it Safe to Have?
Edible Gum(Gond) During Pregnancy – Is it Safe, How to Consume and Top Benefits
Get regular updates, great recommendations and other right stuff at the right time.