The Ergonomics of Expecting: A Guide to Good Pregnancy Posture

252

You probably know that poor posture is bad. But did you know that it can lead to back pain and even throbbing third trimester headaches?

Yes, some of the most annoying symptoms later in pregnancy can be caused by being out of alignment.

In this guide, we’ll discuss the problems that result in pregnancy from poor posture and provide tips on how to improve your form while sitting, standing and sleeping.

Why is Pregnancy Posture Important?

Posture is the position of your body while sitting, standing or lying down.

As your belly grows and your center of gravity shifts, simple tasks, like standing, become even more difficult. The added weight of your belly puts strain on your muscles, which can lead to back pain during pregnancy. 

If you don’t have good posture, back pain could be even worse.  The added tension from poor posture can also cause third trimester headaches. (We’ll discuss both these problems in more detail in the next section.)

Although it can be more difficult to control your posture during pregnancy as your weight shifts, it’s essential for a pain-free back and head.

Posture and Back Pain During Pregnancy

One of the biggest consequences of poor posture is back pain during pregnancy. Between 50 and 70% of pregnant women experience backaches. Although first trimester back pain affects some, third trimester back pain is even more common. As your belly grows, the added pressure on your back leads to extra muscle strain.

When your back is out of alignment when you’re sitting, standing or sleeping, it can cause even more tension and pain. During the third trimester, your big baby belly may intensify the negative effects of your poor posture.

To learn more about back pain during pregnancy, read 11 Hacks for Pregnancy Back Pain Relief That Work and 16 Pregnant Stretches for Back Pain, Sciatica, Hips + More.

Posture and Third Trimester Headaches

One of the biggest complaints later in pregnancy is third trimester headaches. Although this can be caused by hormones and lack of sleep, there’s another common cause.

Interestingly, third trimester headaches can be caused by poor posture. The added weight of your belly can cause your posture to worsen as your pregnancy progresses, causing tension. Sleeping out of alignment can also tighten back muscles. All of this can lead to a throbbing headache.

If you’re experiencing third trimester headaches and nothing seems to be working, take steps to improve your posture and see if it helps.

Read: Third Trimester Headaches: Causes and 10 Remedies

What is Good Pregnancy Posture?

When you have good posture and you’re in alignment, you put less strain on your back. Having good posture probably doesn’t come naturally. Most people need to train themselves to sit, stand or lie in certain positions that are best for their muscles.

The most important part is to be mindful of your posture. It’s helpful to remember to check in with yourself and ask: Do I have good posture right now? If you often forget, you might consider setting an alarm every hour as a reminder.

Use the tips below to practice good posture during pregnancy while standing, sitting and sleeping.

Pregnancy Posture While Standing

1. Stand straight, hip-width apart
2. Stand tall, lifting up through the center of your chest
3. Keep your shoulder blades back.
4. Rest your shoulders, neck and head in alignment.
5. Do not lock your knees.
6. Tighten your abdominal muscles to help you stand straight

Other tips for good posture while standing include:

• When you can, avoid standing for long periods of time.
• When you can’t avoid standing for long periods, move into a different position by shifting or stretching your legs.
• When possible, adjust your desk or work table to the appropriate position.
• Elevate your foot by resting it on a stool or another object, like a box. Make sure to switch feet!
• If you’re doing dishes, try opening the cabinet below to gently rest your foot on.

Pregnancy Posture While Sitting

1. Sit back in your chair with a straight back. Do not slouch.
2. Keep your shoulders back. Do not lean forward.
3. Rest your shoulders, neck and head in alignment.
4. Use a small pillow or lumbar roll to support the gap between your lower back and the chair.
5. Ensure you’re equally distributing your weight between both hips.
6. When you sit back in your chair, if your feet don’t touch the ground, use a footrest. You can purchase an ottoman for your couch or a desk footrest for the office. In some cases, a small dollar store stool will also work.
7. Use your core and leg muscles to stand back up.

Other tips for good posture while sitting include:

• Try to avoid sitting for long periods of time and take breaks when you can.
• Make sure to choose the right chair! Learn How to Choose the Right Office Chair.
• Avoid crossing your legs for more than 30 minutes at a time

Position to Sleep for Pregnant Women

Many people find a side laying position most comfortable during pregnancy, especially in the third trimester as their belly grows. Laying on your back during pregnancy can constrict a major blood vessel, which can reduce blood flow to your uterus and make you feel dizzy. For this reason, laying on your side during the second and third trimesters is often preferred. Good posture tips while sleeping include:

1. Use pillows for support between your knees and under your belly. You can use regular pillows, but pregnancy pillows are designed with curves that fit your body.
2. Rest your head, neck and shoulders in alignment. A natural curve in your spine is good but avoid tilting your neck and shoulders forward.
3. Use your core muscles to roll during the night.

Other tips for good posture while sleeping:

• Your pillow thickness should allow your head to rest in a neutral position. It shouldn’t extend the neck or tilt your head upwards.
• Avoid sleeping with your knees drawn into your chest, which can curve your back.
• If a bed in a guest room is more comfortable during pregnancy, consider temporarily sleeping in that room. Test to see what type of mattress or solution works for you during this time.

To get more sleep tips during pregnancy, read:

• The 101 On Pregnancy Sleep Positions: Back, Stomach, Sides, Sitting Up
• Sleeping During Pregnancy: Your Ultimate Guide
• 7 Best Ways to Manage Third Trimester Fatigue
• 22 Majorly Effective Ways to Combat Insomnia When Pregnant

Good Pregnancy Posture for Activities

It’s important to maintain good posture while you’re going about your day and doing various activities. Consider these tips below for good posture while walking, lifting and sitting at a desk.

Walking

• Stand tall as you walk forward
• Ensure your head, neck and shoulders remain in alignment 
• Wear comfortable, supportive shoes
• Choose shoes that are safe for the weather
• Take smaller steps as your belly gets bigger
• Imagine walking and using the power from your abdominal muscles

Sitting at a desk

• Adjust your chair height so your feet can touch the floor. If they can’t, use a footrest.
• Keep your knees at or below your hips
• Place a small pillow or lumbar roll in the space between your lower back and the chair
• Position your monitor at or slightly below eye level
• Ensure your head, neck and shoulders are in line with your back.
• Avoid crossing your legs
• When sitting on a swivelling chair, turn with your whole body instead of just twisting at the waist.

Lifting

During pregnancy, avoid lifting any awkward or odd-shaped objects. Also, avoid lifting objects above an uncomfortable weight or a weight that would strain your back. Don’t be afraid to ask for help! Consider these good posture tips while lifting:

• Stand close to the item you’re lifting.
• Bend using your knees, not your back.
• Tighten your abdominal muscles as you lift.
• Do not twist your body while you lift.

Summary: Good Posture During Pregnancy

Good posture is important but can get more difficult the further along you get during pregnancy. By the time you’re in your third trimester, the weight of your big baby belly shifts your center of gravity. This can make you more likely to slouch, extend your back or position your body in unnatural ways.

Unfortunately, when your body is out of alignment, it can cause aches in your lower, upper and middle back. It can also cause third trimester headaches, another common complaint while expecting.

Good posture can reduce pain but it takes practice. Whether you’re sitting, standing or sleeping, be mindful of the position of your body. Use the tips in this post to keep your body in alignment and reduce pain.

P.S. Do You Have a BabyDoppler?

BabyDopplers use a probe and ultrasound gel to detect your baby’s heartbeat and amplify it through speakers for the whole family to hear! Create bonding experiences from home using your own fetal doppler device!

Connect through heartbeat. Get a BabyDoppler Today!