Actually good pregnancy posture is the same as good
basic posture for the nonpregnant person. Nevertheless
pregnancy is the time to correct your posture if you
didn't do so before becoming pregnant. You also have
to be more deliberate in your movements than you are
used to. Good posture and careful movement become
especially important in your pregnancy months. For
best results, start early in pregnancy to give your
muscles the chance to catch up to your growing size.
It is no wonder that bad posture is a common problem
in pregnancy - you have to deal with loose joints,
unsteady balance and an overstressed back. Your back
is now under considerable strain and backache can
become a discomfort you will have to deal with if
you are not careful.
Your loosened ligaments, added weight and new proportions
can lead to back discomfort, hard to break bad posture
habits and even injury. Some basics to bear in mind
so that you are less injury prone and stand to enjoy
• When standing
- tuck in your
chin, lift your shoulders and tuck in your stomach
and buttocks. Don't forget to distribute your weight
evenly on both legs.
• When getting out of bed
rise slowly to avoid the dizzy feeling. While still
lying flat, roll unto your side and use your arms
to push yourself up to a sitting position. Swing your
legs over to the side of the bed and plant your feet
on the ground. Use your arms to push your body up
to a standing position. Avoid jerky, sudden movements.
• When lifting
- if you have
to lift anything heavy always bend at the knees and
not the hips; keep your back straight and lift by
straightening your legs. When you pick something up
do so with both hands and use your arm muscles and
keep the object close to your body. By straightening
your leg, you will use your leg and thigh muscles
to do the actual work of lifting. Avoid lifting heavy
things from shelves. When carrying heavy bags divide
the weight equally between both your hands. Later
on it will become difficult to hold objects close
with a protruding belly - get help if you are unsure
of any possible strains and pains.
• When carrying your toddler
- avoid carrying your older child on your hip to avoid
the possible back strain. Try having her stand on
higher grounds like a stool or chair so you don't
have to bend so far down. The other way is to hold
her close and bend at the knees.
• When bending down
- for chores
at home or in your backyard or when you need to work
at floor level, sit or kneel down so it is in easy
reach. Don't let your legs go numb though.
Do it Right
best way to stand
Keep your feet slightly
apart and legs straight with hands by your
side or behind you (helps you to roll your
shoulders back and open your upper chest for
best way to walk
your spine and head erect, look straight ahead.
Wear low heeled, comfortable footwear. Carry
your bag across your body or carry bags so
weight is balanced in both hands. Roll your
shoulders back without bending your spine
best way to sit
your table at the correct height so you don't
have to slump forward. Your feet should be
on the ground a little apart or on a footstool
whichever suitable; knees should be lower
than your hips. Wedging a cushion on your
chair will be helpful as it will push your
spine into the right position. Avoid sinking
into your pelvis. Keep your spine straight
and chest open to aid in breathing and working
best way to relax
the back of the sofa or a couple of cushions
to support your spine, neck and head - they
should remain in a line and you should not
be slumping. Keep your feet up to increase
your comfort. Make sure your shoulders are
not rounded to allow deep breathing.
Sit in a hard, straight-backed
Under no circumstances you
would want to cross your legs - this causes poor circulation
and promotes varicose veins.
Do foot exercises when sitting.
an office environment get up and walk around for a
few minutes once every half hour.
In a car get sufficient leg
room to prevent legs from bending.
Small pillows or cushions
add support - use them whenever in car rides, at work
When shifting from standing
to sitting let your thighs do most of the work. To
stand from sitting, once again make the most use of
your leg muscles.
Do not strain to lift anything
heavy; all women are built differently but anything
over 35 pounds is too heavy - you can do serious damage
to your back and abdominal muscles
Throwing your shoulder back
too far strains your lower back.
Tucking your buttocks in
gives your pelvis the correct tilt and shifts your
weight so that your center of gravity is directly
over your hips.
Do not lock your knees; instead
stand with your feet apart. Make sure your weight
rests on your feet and not just your heels.
If you must stand for long,
make sure you stand upright with one foot resting
on a low stool for some time and then switch. Studies
show that women who stand for prolonged periods are
more likely to deliver smaller babies.
Your abdominal and back muscles
are resting and need warming up so that is why the
extra caution when getting off the bed.