Back pain and discomfort during pregnancy are very common, right? As your belly grows, your balance changes. So it's normal to feel like you're falling forward. But there are very simple ways to reduce these discomforts to a great extent. Today, let's talk about the correct posture that will help you stay comfortable and free from back pain during this time. Simply put, posture is the way we hold our body while standing, sitting, walking, or sleeping.
How to stand correctly during pregnancy?
When you're standing, it's important to keep your back as flat as possible. Many people unknowingly arch their backs as their stomachs grow, which can increase back pain.
Imagine that there is a straight line from your head to your feet. Try to keep your body along that line.
- Keep your head straight: Keep your chin tucked in and your head straight without moving forward, back, or side to side. The bottom of your ear should be in line with the middle of your shoulder.
- Shoulders: Keep your shoulders back and your chest forward. Don't slouch.
- Knees: Keep your knees straight, but don't lock them. Keep them relaxed.
- Stomach and buttocks: While pulling your stomach in and up as much as possible, keep your buttocks tucked in. Do not bend your hips forward or backward.
- Feet: Balance your weight on both feet, and keep both feet pointed in the same direction. To reduce pressure on your back, wear shoes with a low heel that provide good support for the soles of your feet. Flat shoes are also not good.
- Most importantly: Don't stand in the same position for too long. Change positions every now and then.
Be careful of these things when sitting.
During pregnancy, especially if you work in an office, you have to sit for a long time. Sitting incorrectly can increase back pain . So get used to sitting this way.
Sitting correctly not only has a positive effect on the spine, but also on the blood supply to the baby.
| What to do | What not to do |
|---|---|
| Sit with your back straight and your shoulders back. Go until your buttocks touch the edge of the chair. | Don't sit slouched or leaning forward. |
| Place a small pillow or rolled towel under the curve of your back. | Don't stay cross-legged for too long. |
| Keep your hips and knees at a 90-degree angle. If necessary, place a small stool (foot rest) under your legs. | Don't stay in the same position for more than 30 minutes. Get up and walk around every now and then. |
| Distribute your body weight evenly on both hips. | When getting up from a chair, don't bend forward at the waist. Stand up with your legs straight. |
How to sit in an office chair
Adjust the height of your chair and workstation so that you can sit upright and close to the table. Rest your elbows and hands on the arms of the chair or on the table, keeping your shoulders relaxed. If you are in a swivel chair, turn your entire body without turning your hips.
These things are a must if you drive a vehicle!
Driving while pregnant can be a bit of a challenge, but if you think about safety , you can do it without any worries.
- Put the seat belt on correctly: This is the most important thing. Never put the lap belt on the seat belt across your stomach. Always put it under your stomach , over your hipbones, and across your thighs. Put the shoulder belt on between your breasts.
- Distance between you and the steering wheel: Whenever possible, try to keep at least 10 inches of distance between your stomach and the steering wheel. To do this, move the seat back. Also, lift the steering wheel towards your chest and away from your stomach.
- Posture : As when sitting, place a small pillow under the curve of your back. Adjust the seat so that your knees are at or slightly higher than your hips.
- Last month: During the last month of pregnancy, your belly will be very close to the steering wheel, so if possible, ride in the passenger seat instead of driving.
- Airbags: If your vehicle has airbags, be sure to wear your seat belt. It is very important to stay at least 10 inches away from the airbag deployment area.
If you lift a heavy object, do it only this way.
You should minimize lifting during pregnancy. If necessary, don't be shy about asking for help first. If you absolutely have to lift something alone, follow these steps.
1. Bend at your knees, not your back: When picking up something on the floor, never bend forward at your back. Instead, keep your back straight and bend your knees as you lower yourself.
2. Get stable: Stand close to the object you are going to lift, with your legs slightly apart.
3. Lift with your legs: Brace your abdominal muscles and use the strength of your legs to lift the weight. Don't lift it all at once. Stand straight.
4. Hold the object close to your body: Hold the object close to your body, bending your elbows.
5. When placing the weight off the floor: In the same way as when lifting, keep your back straight, bend your knees, and lower the weight off the floor.
What are the best sleeping positions during pregnancy?
Getting a good night's sleep during pregnancy can be a nightmare, but if you pay attention to your sleeping position, it can be very beneficial for you and your baby.
Why is it not good to sleep on your back?
Sleeping on your back during the third trimester puts extra strain on your heart. This is because the weight of the baby can compress the inferior vena cava, a major blood vessel that carries blood from your lower body to your heart. This can reduce the amount of blood that reaches the placenta. Sleeping this way can also cause back pain.
The best sleeping position
Doctors recommend that pregnant women sleep on their left side , especially in the latter stages.
This is because your liver is on the right side of your body. So, turning to your left side prevents your uterus from pressing on your liver. Also, this position provides the best blood supply to your baby, uterus, and kidneys.
More tips for a good night's sleep:
- Use pillows: Keep a pillow under your head. Also, keep a pillow between your knees. This provides good support for your hips and back. Use pillows to find a position that is comfortable for you.
- How to get out of bed: When getting out of bed, don't get up all at once. First, turn to one side. Then, bend both knees and place both feet on the side of the bed. Now, using both hands to support the bed, stand up slowly.
- Mattress: Use a slightly firm mattress that doesn't bounce too much.
Taking care of these postures may be a little difficult at first. But as you get used to it, you will find that your back pain and other discomforts will be much less, and it will help you spend this beautiful time more comfortably. If you are having difficulty coping with these pains, do not hesitate to consult your doctor for advice.
Take-Home Message
- Due to changes in body balance during pregnancy, maintaining correct posture is essential to reduce back pain.
- Always bend your knees and keep your back straight when standing, sitting, and lifting weights.
- The most comfortable and safest sleeping position is to sleep on your left side with a pillow between your knees .
- If driving a vehicle, always wear the lap belt of the seat belt below the stomach .
- Change positions when you feel uncomfortable. Avoid staying in the same position for long periods of time.
- If you have unbearable pain or any problems, please consult your doctor .
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