Understanding the Importance of Posture During Pregnancy by Dr Brent Wells
When you are expecting a baby, whether it’s your first or your fifth, you want to do everything possible to give your baby a good start in life. One thing many mothers overlook is the importance of maintaining good posture when you are pregnant.
Just the word posture probably has you thinking of your own mother, and all the times she told you to sit or stand up straight and to stop slouching. You know, mama isn’t always right, but she was dead on in this area. Today I want to talk about how important posture is when you are expecting, and what it can do to benefit both you and your little one.
The Changes Your Body Goes Through
If you’ve given birth before then you are well acquainted with the changes in your body that will take place. Weight gain, morning sickness, all day sickness for some, mood swings, swelling or aching feet, and low back pain.
Your posture, whether sleeping, sitting, or standing, plays an especially important part not only in how you feel, but how it affects your baby. Bad posture not only causes you aches and pains that can easily be avoided, it often becomes deeper and more frequent as your pregnancy progresses. This can even cause complications when delivery time arrives, and often leads to continued backaches and irritated joint pain for months afterward.
As your baby grows, your center of balance changes, making you feel awkward and off-balance sometimes. By practicing good posture and taking extra care of how you sit and stand, you can avoid some of the unpleasantness that pregnancy usually entails.
Sitting and Work
If you are like many people, you have a job that involves sitting at a desk for most of the day. Sitting is hard on the lower back even when you aren’t pregnant, so be sure to follow these tips to prevent lower back pain.
Set a timer and get up every 30-45 minutes so you can walk and stretch for at least 5 minutes. Being pregnant is a great excuse to head off to the ladies’ room, taking the long way so you can get in at least a little walking and stretching. This sounds simple, and it is, but it will make a big difference in preventing back pain later.
Avoid slouching in your office chair. Be sure it is adjusted so that you can work without staring up or down. Sit as close as you can to the desk. Often, a pillow behind your back can do wonders for your posture. If you work from home, set up a mirror so you can see yourself sitting and correct your posture when you find yourself hunched over the keyboard.
Sit up straight. Try to picture a metal rod in your back that keeps it straight. Again, pillows help keep you sitting upright so don't be afraid to use them. Sit so that your knees and hips are also at a 90- degree angle. This will prevent neck, back, and shoulder pain.
Use a footstool. Almost anything can work as a footstool, even a cardboard box! Putting your feet up for a few minutes each day will not only feel wonderful, but it helps to prevent swollen ankles.
If you must sit for a long period, you can do some foot and ankle stretching. Slip off your shoes and imagine writing the letters of the alphabet with each foot. This is an easy way to stretch out your feet and ankles.
Sitting Postures to Avoid
Although it might feel good, try to avoid crossing your legs. This causes poor circulation and leads to swelling of the ankles and ugly varicose veins. A few minutes is fine, but no more than 10 minutes every couple of hours.
Avoid sitting and then twisting at the waist. It is far better to either turn your entire body or get up. Bending forward while sitting is also not advisable, which is one reason you should invest in a few pairs of slip-on (flat-heeled) shoes. Bending while sitting puts an abnormal amount of pressure on the abdomen. If you must reach for something, stand up.
Always sit on a chair that has a backrest. Sitting on bar stools or other chairs without a backrest puts a strain on your back, which is something you don't need right now.
Good Standing Practices
Keep your shoulders pulled back and chest forward to avoid slouching over your baby bump.
Your knees should remain slightly bent, not locked in place.
Use a footstool if you must stand for a long time. Change your feet every 10 or 15 minutes.
Try not to stand for long periods if it can be avoided, especially when you are in your third trimester.
These practices will help make your pregnancy easier, less painful, and more comfortable for both you and baby.
What If I Still Have Back Pain?
Back pain, leg pain, even shoulder pain are common complaints from pregnant women. If you are unable to find relief or if you are unsure about whether you are practicing good posture, your chiropractor will be happy to advise you in this area.
You might wonder if seeing a chiropractor while pregnant, especially in the first trimester, is safe. I assure you that it is perfectly safe throughout your pregnancy.
In addition to a nagging backache, many women experience sciatica pain while pregnant. This is due to compression of the sciatic nerve in the spine. Your chiropractor has treatments and modalities that can help to prevent or stop the pain from sciatica. In this study, a pregnant woman suffered from severe pain due to sciatica. After a single adjustment from a chiropractor, the woman had relief from the pain and after 8 visits, the pain had disappeared.
Look for a chiropractor that specializes in prenatal care. They offer special tables to accommodate your growing belly and understand your needs while you are pregnant. Practicing good posture is a healthy idea for all people, but it is especially important while you are expecting. Seek out the care of a professional if you experience severe pain or if you still have back pain months after giving birth.
One last thing- Congratulations mom!
Dr. Brent Wells founded Better Health Chiropractic & Physical Rehab in 1998. He is a graduate of the University of Nevada where he earned his Bachelor of Science degree before moving on to complete his doctorate from Western States Chiropractic College. The goal for Dr. Wells is to treat his patients in Anchorage, Alaska through physical rehab therapy, chiropractic care, and massage therapy with care and compassion while providing them with a better quality of life. Currently, he works at Assignment Bro as a writer.