One of the most important contributions to a healthy pregnancy is appropriate posture.
The position in which a pregnant woman maintains her physique while standing, sitting, or lying down during pregnancy implies training the body to maintain a position where the amount of strain on the back is minimal. As the pregnancy progresses, day-to-day activities can become uncomfortable. Pursuing appropriate postures could help to avoid joint aches and pain related to growing baby bump.
Appropriate sitting positions
The most significant thing during pregnancy is to acquire the correct sitting positions. Obtaining the right sitting positions helps to ease discomfort and reduce the stress on the spine. Following are the tips that show how a woman should sit during her pregnancy:-
- Whenever you sit, your back should be straight, and your shoulders pulled back and rolled down.
- Locate your feet evenly on the floor. Fix your knees and hips at an angle of 90 degrees. Align the pelvis by moderately leaning it a bit ahead. Align your ears directly with the shoulders and the hips.
- Choose a hard, straight-backed chair to sit on it. You can place a soft pillow for additional support, or you can use a small towel and roll it up, and then place it behind the lower back that is the back’s curve.
- Hold a footstool to elevate the feet. Moreover, this will soothe the strain on the lower back. It would be best if you sat on a very low chair so that both your feet should touch the floor.
- If you are sitting for a long time, you can do simple foot exercises to increase circulation and prevent cramps.
- When standing up from a sitting position, slide to the edge of the chair and raise yourself by straightening your legs. One should oppose the temptation of bending forward at the waist.
Some More Tips on body posture/sitting:
- If you are sitting for long hours at any place, make sure that you get up at frequent intervals and take a walk for few minutes.
- At the workplace, if you are sitting at your desk, alter the chair’s height so that it is in level with the table. Sit close to the desk so that you can rest your arms and elbows on the table or chair. This will help to ease off your shoulders.
- Another appropriate position is to sit at the edge of the chair and slouch fully. Then elevate yourself up and expand the curve of your back as much as you can. Hold on for a few seconds. Slightly relax the position (about 10 degrees). Make sure to distribute the weight of your body evenly on both hips.
- Using a balance ball as a sitting position during the third trimester of pregnancy may be helpful. But the height of the ball should be correct according to your height. It may support preparing your pelvis for labor and even help in the proper positioning of the baby.
- Whenever you sit on the floor, sit up straight with your knees bent, and your heels joined together.
- Whenever you are sitting on a chair that rolls and pivots, do not twist at the waist while sitting. Instead, turn your whole body.
Sitting postures that women should avoid during pregnancy
- Avoid crossing your legs while you are sitting. It can cause inadequate circulation, swelling of ankles, or varicose veins.
- Whenever you are required to turn, it is advised to turn the whole body. Do not twist the waist only.
- Also, abstain from bending forward. This can put abnormal pressure on the abdomen.
- Do not sit for a longer time in the same position. Sit only for a few minutes (10 to 15 minutes) and try to change your position at infrequent intervals.
- Slouching may make you feel comfortable, but it is best to avoid it.
- Do not sit with your legs hanging. This may lead to selling with increased blood flow to the legs.
- Do not sit on a stool or a chair without a backrest during pregnancy. This can cause an unnecessary strain on the back.
Things you should do while sitting in your pregnancy
- Whenever you sleep, place a pillow between your legs on your side.
- If you pick up things from the floor or low paces, you should bend your knees.
- To reach high shelves take the help of a step stool.
- Try to drink plenty of water.
- Avoid putting rings on your fingers if they are getting tight as you face swelling sometimes.
- Whenever you sit or stand, always relax your shoulders and back.
- Always keep your feet flat while sitting on the floor.
- Limit your caffeine intake and do not intake any alcohol and tobacco.
- Use a desk chair that fits you conveniently and supports your lower back.
Things you should not do while sitting in pregnancy
- Do not lift weights. If it is necessary to lift weights, you should consult your doctor, and you should ask about the exact weight you can lift. And do not hold your breath while lifting things.
- Do not sit for longer than 30 minutes. You should take a break and stretch your body appropriately. Take frequent breaks.
- Whenever you sit, do not keep your knees crossed.
What is the appropriate position in which you should sleep or lie down during pregnancy?
- Pregnant women are advised not to lie flat on their back on their stomachs. Mainly at the trimester, you should avoid lying on the back as it leads to cause more stress on the heart.
- If it a case of late pregnancy, you should avoid lying on your back. It is because the weight of the heavy uterus can press on the large blood vessels inside your stomach.
- Whenever you lie on your side, try to keep your body in line and bend your knees slightly. Do not twist your body while lying.
- Use pillows for support behind your back, between your legs, and under your belly.
- While getting out of bed, raise your upper body with your hands to a sitting position, then move your legs over the side of the bed. Using your leg muscles, you should stand up steadily.
Which are the appropriate positions for standing during pregnancy?
- Do not stand for long periods during pregnancy. Try to change your positions often.
- Whenever you are required to stand, put your feet moderately apart and not lock your knees. It would be best if you kept in mind and tuck your pelvis in.
- If you must stand in one place for a bit longer time, try to keep one foot on a small step stool. Your lower back will feel a bit lighter.
Now that you do and don’t of sitting positions, make the required changes and have a comfortable pregnancy.
Antara Chowdhury is a Content Marketer and Strategist with 6 years of experience. She is Master degree holder in Journalism and wants to explore everything she can write on.