A good posture can be one of the very important contributions to a healthy pregnancy. Good posture is essential for good health. Proper posture and position can decrease low back and neck pain and fatigue. The wrong posture may not only lead to aches and pain but can lead to injury and harm to the baby.
Poor posture is very common during pregnancy as the baby grows abdominal muscles get stretched and leads to anterior pelvic tilt. Poor posture during pregnancy may cause pain even after the delivery. It is essential to maintain good posture throughout the pregnancy to ease body tension. A good posture will also aid the baby to establish into the proper birthing position.
- Maintain the pelvic tilt, so that your lower back does not sway forward.
- Chin tucked in. Ears should be in a straight line with your shoulders.
- Avoid standing in one position for long durations.
- Wear comfortable shoes, avoid high heels.
- When doing any task where you are standing for a long time, such as ironing or doing dishes, put one foot up on a step stool or sit on a high stool. This will decrease the sagging of the spine.
- Always sit straight and your shoulders, back, and buttocks should touch the back of your chair.
- Maintain the pelvic tilt and avoid slouching.
- Sit into a chair so that the length of your thighs is supported by the chair.
- The knee is in level with your hips.
- Do not cross your legs that lead to a decrease in circulation.
- Best sleeping posture during pregnancy is sleeping on the side.
- Place the pillow under your abdomen to get relief from back pain.
- Pillow under abdomen will help to support the weight of the uterus.
- Place a cushion or a pillow behind your back for support.
- In case of heartburn during night propping your upper body with a pillow.