Postures In Pregnancy

Posture is the way in which you hold your shoulders, neck and back while standing, sitting, sleeping, driving, etc.

Good posture in pregnancy involves carrying your shoulders, neck and back in such a way so as to put the least amount of strain on your back.

Importance of good posture in pregnancy:

It's a common misconception that pregnancy comes with all sorts of discomforts. You complain about your back hurting, the bloating sensation you feel, the leg cramps, your heamorrhoids, you will invariably get a series sympathetic nods blaming it all on pregnancy.  That is so totally not true.

The way you carry yourself through your pregnancy has a tremendous effect on your well being, both during and after pregnancy. A good posture gives your body the opportunity to adapt successfully to the myriad changes of pregnancy. It allows your body to grow stronger in all the right places. A  good posture and mindful movement are the foundation for a pain free and natural pregnancy.

Benefits of a good posture in pregnancy:

• Reduces aches & pains.
• Improves your breathing, thus facilitating a better oxygen supply to your baby.
• Gives your baby more room to grow.
• Helps you access and increase the space in your pelvic outlet, thereby making your labour smoother.
• Better post delivery recovery.                 

Proper posture:

Imagine a straight line passing from your ears to your shoulders and to your hips and knees. This is the actual anatomical posture you should aim at maintaining for the best functioning of your body.

INCORRECT          CORRECT

Standing during pregnancy:

• Hold your head up straight with your chin tucked in. Do not tilt your head forward, backward, down or sideways.
• Make sure your ear lobes are in line with the middle of your shoulders.
• Draw your shoulders back and down while you lift your rib cage up.
• Pull your stomach in and up, as much as possible.
• Keep your buttocks tucked in. Do not tilt your pelvis forward or backward.
• Keep your knees relaxed and straight, but not locked.
• Point your feet in the same direction, with your weight balanced evenly on both feet.
• The arches of your feet should be supported with low-heeled shoes, with good arch support to prevent stress on your back.
• Avoid standing in the same position for a long time.

 Sitting during pregnancy:

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• Sit with a back support (such as a small, rolled-up towel or a lumbar roll) at the curve of your back.
• If you do not have a back support/lumbar roll, draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.Release the position slightly (about 10 degrees). This is a good sitting posture.
• Distribute your body weight evenly on both hips.
• Keep your hips and knees at a right angle (use a foot rest or stool if necessary). Your legs should not be crossed and your feet should be flat on the floor.
• At work, adjust your chair height and workstation so you can sit up close to your desk. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
• Don’t twist at the waist while sitting, instead, turn your whole body.
• While trying to stand up,move to the edge of your seat and stand up by straightening your legs. Avoid bending forward at your waist. 
• Take short breaks often, by stretching yourself. Avoid sitting continuously for more than an hour.

              

Lying during pregnancy:

• Try to sleep on your side with your knees slightly bent and with a pillow between your knees, such that the curve of your back is maintained. 
• Do not sleep with your knees drawn up to your chest.
• Try to avoid sleeping on your back, especially in the third trimester as the weight of the baby will not only add extra stress on your back but it will also block your blood circulation to and fro from your legs.
• If sleeping on your back is the only position you can feel comfortable in,try using a pillow below your waist so that your pelvis is tilted.
• Doctors recommend lying down on your left side as it is beneficial to your circulation, thus benefitting the baby too.
• Do not worry about changing positions in your sleep, it is natural and unavoidable. If you end up in an uncomfortable position, the discomfort will wake you up, most likely.
• Sleep on a firm mattress that does not sag under your weight.
• Use a pillow under your head and one if possible, between your legs. The pillow supporting your head should be of adequate thickness so as to keep your head in the normal position and not too high up, which will strain your back.
• Avoid a pillow below your shoulder.
• Avoid sudden, jerky movements.
• While standing up, turn to your sides, swing your legs to the side of the bed and sit up by pushing yourself up with your arms. Avoid bending forward at your waist.

There you go. Make a conscious effort at achieving and maintaining the right postures and I promise you an ache free and happy pregnancy. After all, you get to be pregnant only for 10 months and there are so many other fun things to do then, rather than complaining about aches :)