Physiological changes during pregnancy can affect posture. As a pregnant woman’s body weight increases by 15-25%, this will cause a significant burden on the tendons, ligaments, and joints. During pregnancy, a mother’s enlarged womb and increased breast volume will also shift the body’s centre of gravity to the front. Furthermore, the pelvis is tilted simultaneously, and along with increased lumbar lordosis, her posture can be affected.
Taking all this into consideration, good posture during pregnancy is important to keep the spine in proper alignment. This will improve blood flow and nerve function as well as support the muscles, ligaments, and tendons.
Good vs Bad Posture
Women with a habit of using correct posture are less likely to experience related back and neck pain when she is pregnant. When we talk about posture, it refers to the position in which we hold our body while standing, sitting, or lying down.
Good posture means ensuring these positions would place the least strain on our muscles and ligaments, especially while moving or performing weight-bearing activities. The key to good posture is making sure the position of the spine is in its normal and natural curvature.
On the flip side, a bad posture is when our spine is in an unnatural position, in which the curves are overemphasised, resulting in pressure or strain to muscles, joints and ligaments. Prolonged bad posture may result in build-up stress on these tissues and cause long-term complications. Some of the effects of bad posture include chronic back pain, neck pain and headaches, poor sleep, disrupted digestion, lack of motivation, and impaired lung function.
How to Maintain Healthy Posture During Pregnancy
To prevent the effects of bad posture, it’s essential to be aware of how we carry ourselves each day and implement healthy postural habits early on. When you are pregnant, this becomes even more crucial to minimise pain in your body, leading to a smoother pregnancy. Here are five ways to ensure healthy postures, whether you are sitting, standing, sleeping, or moving around.
1. Standing
Pregnant women should always maintain a pelvic tilt at all times to avoid the lower back from swaying forward. Contract the abdominal muscles and buttock to act as a natural corset for the lower back. Tuck in the chin and ensure the ears are in a straight line with the shoulders.
2. Sitting
An incorrect sitting position in pregnant women can lead to backaches. Maintain a pelvic tilt and avoid slouching when sitting. Sit up with your back straight and your shoulders back. Buttocks should touch the back of the chair to distribute your body weight evenly on both hips. Ideally, you should sit back on a chair with the length of the thigh supported by the seat. The knees should be at the same level or slightly lower than the hips, while the feet should touch the floor. Do not cross your legs while sitting, as this can impact blood circulation.
3. Lying/sleeping down on the side
Lying or sleeping on the side is an excellent position to take the stress off the spine. This position facilitates better blood flow to the placenta, giving adequate circulation to the baby in the uterus. To maintain a good spinal posture when lying down on the side, place a pillow between the legs to support the weight of the top leg and decrease lower back strain. You can also put a pillow under the abdomen to support the weight of the womb.
4. Lying/sleeping down on the back
Avoid lying or sleeping on your back as the enlarged uterus will compress the large blood vessels and reduce blood flow and oxygen to the placenta and baby. This position has been associated with the risk of stillbirth in late pregnancy. It can also increase unpleasant symptoms such as dizziness and heartburn. However, if you need to lie on the back, elevate the head and place a pillow under your knees. Keep the knees bent to help tilt the pelvis and flatten the back.
5. Lifting or bending things
Pregnancy hormones often soften ligaments and joints, making pregnant women prone to back strain. Thus, bending down can potentially injure your muscles. To pick up an object that is lower than the level of your waist, keep the back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight. Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. To lower the object, tighten your stomach muscles and bend your hips and knees. Remember not to lean forward.
Loosened ligaments, increased weight and changes in a pregnant body can lead to discomfort in the back and other parts of the body. If you don’t practise proper muscular support, it can even cause prolonged pain and other ailments in the long run. Always pay attention to how your body feels and adjust how you move or position yourself. If you are unsure what to do or have been feeling any pain in your body, consult your ob-gyn.
Tips to Improve Posture
- Avoid standing in one position for an extended period of time.
- Wear low-heeled and comfortable shoes. Avoid high heels as they can cause the body weight to shift forward.
- When performing any task that requires prolonged standing, keep one foot up on a step stool or sit on a high chair to decrease the sway in your lower back.
- Avoid sitting in the same position for more than 30 minutes. Take a break, stretch and walk around.
- Do not twist at the waist while sitting. Turn your whole body instead.
- When switching to a standing position while sitting on a chair, move to the front of the seat. Stand up by straightening both legs. Avoid bending forward at the waist level.
Dr Salina Sany
Obstetrics And Gynaecology (O&G),
Hospital Pantai Sungai Petani
