How To Have Good Posture During Pregnancy? Best Posture For Standing, Sitting, Lying Down N More

Add as a preferred source on Google

During pregnancy, good posture involves training your body to stand, walk, sit, and lie in positions that place the least amount of strain on your back - the position in which you hold your body while standing, sitting, or lying down.

In spite of the fact that your growing belly may make you feel that you are going to topple, there are several steps you can take to maintain a healthy posture and proper body mechanics [1].

As your centre of gravity moves forward during pregnancy, several factors work against maintaining proper posture [2]. The weight of a baby, for example, causes your lower back to sway.

Here are a few tips to help you maintain good posture during pregnancy [3][4].

What Is The Correct Way To Stand When Pregnant?

• Do not tilt your head forward, backward, or sideways. Maintain a straight posture with your chin tucked in.
• Ensure that your earlobes are aligned with the middle of your shoulders.
• You should keep your shoulder blades back and your chest forward.
• Don't lock your knees, but keep them straight.
• The top of your head should be stretched upwards.
• When possible, tighten your stomach and pull it in and up. Do not tilt your pelvis forward or backward. Keep your buttocks tucked in.
• Wear low-heeled shoes that support your arches, while pointing your feet in the same direction.
• Do not stand for a prolonged period of time in the same position.
• Whenever possible, adjust the height of the work table to a comfortable level. Rest one foot on a stool or a box and alternate positions after several minutes.
• If you are working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change your feet every five to fifteen minutes.

What Is The Correct Way To Sit When Pregnant?

• Avoid slouching and maintain a pelvic tilt.
• Sit in a chair so that the chair supports the length of your thighs.
• Ensure that your knees are level with your hips when you sit.
• In order to maintain good circulation, you should not cross your legs.

What Is The Correct Way To Lie On Your Side When Pregnant?

• Support your top leg with a pillow to reduce low back strain and support the weight of your top leg.
• You can support your uterus' weight by placing a pillow under your abdomen.
• For back support, place a pillow behind you.
• You can reduce stress on your lower back by lying on your side without affecting blood flow to your baby and placenta [5].

What Is The Correct Way To Lie On Your Back When Pregnant?

• To flatten your back and tilt your pelvis, lie on your back with your head elevated and a pillow between your knees.

What Is The Correct Way To Lift Objects When Pregnant?

• When reaching or lifting low objects, spread your feet apart with one foot ahead of the other and bend your knees.
• Straighten your knees as you lift the object, using your thigh muscles rather than straining your back muscles.
• The most effective way to move an object is to push it rather than pull it. When moving an object, use your legs rather than your back and arms.
• You should never bend your knees with your waist straight, even if it is only a slight bend. Instead, you should sit, squat, kneel or bend at the knees while leaning forward with your hips.
• When getting into and out of bed or a car, keep your hips, pelvis, and back straight. When getting out of bed, roll to one side and then use your arms to push off.

Note: Avoid lifting heavy objects above waist level [6].