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During pregnancy increased laxity in the ligaments and additional weight contribute to poor posture.  The extra weight from the baby rounds your upper back forward.  This is called kyphosis.  To make it more complex your center of gravity changes as well causing your lower back to curve inward.  This is called lordosis.  This new posture alignment of leaning forward adds to backaches and rounded shoulders. As your abdominal muscles stretch, they are less helpful when keeping your lower back in alignment.  Sounds fun right?

 

It is important to be aware of your posture throughout your pregnancy so that you can lessen pains and prevent injuries. Here are a few simple ways to stand tall while pregnant:

 

Stand straight– Straighten your upper back so that your ears, shoulders and hips are aligned. Keep your chin tucked in.

 

Drop your shoulders– Once your head is positioned correctly, allow your shoulders to drop naturally.

 

Don’t lock your knees– Stand with your feet shoulder width apart and make sure the weight is even distributed throughout the foot and not just in the heels.

 

It’s also important to remember not to stand too long. This can affect your circulation and lead to swelling of ankles and feet.  Here are couple tips for those who stand a lot at work.

 

  1. If you do have to stand for long periods of time, like at work, try to move as much as possible.
  2. Stand on your toes or make circles with your ankles.

 

On the flip side, if you sit a lot at work, here are a few tips.

  1. If you sit for long periods of time, make sure to get up every ½ hour and walk around. This will promote healthy circulation.
  2. When sitting you should opt for a straight back chair and add a pillow in back of you for some comfortable support.
  3. Lifting your feet on a stool may provide comfort.

 

When going from standing to sitting, lower yourself down gently. This will help soften any impact that your loose ligaments may already feel on a regular basis. The same goes for sitting to standing- don’t stand too quickly and push up with your calves.

 

If you have any more questions about the proper postural techniques during pregnancy, contact us!

 

References:

 

  1. “Keeping Good Posture During Pregnancy”. Accessed 11, September 2015. Ask Dr. Sears. http://www.askdrsears.com/topics/pregnancy-childbirth/pregnancy-concerns/pregnancy-posture
  2. “Pregnancy and Posture”. Accessed 14, September 2015. Sutter Health. http://www.babies.sutterhealth.org/during/preg_posture.html

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent