Pregnancy Posture & Body Mechanics to Avoid Back Pain During Pregnancy

Are you also experiencing back pain because you are about to have a baby? Does your body feel very heavy? Many mothers face these problems during this time. The main reason for this is that we do not maintain the correct posture when standing and sitting as our bodies change as the baby grows. When the belly moves forward due to the baby, our body's center of gravity changes. So, we unknowingly put more weight on our back and joints. But don't worry, there is a good solution to this. That is to maintain the correct posture during this time without causing any discomfort to the back and body. Let's talk about it simply today.

What is this "correct posture"?

Simply put, good posture is the ability to position the body in a way that minimizes stress on our back, muscles, and joints while we are standing, sitting, or lying down. This is especially important during pregnancy. Your body is now working for two people. Therefore, reducing the stress on your body is good for both you and your baby. Maintaining good posture can help prevent many problems such as back pain, shoulder pain, and neck pain.

You have to stand very well.

We spend most of our day standing. When we work in the kitchen, when we go to the store, when we ride the bus, etc. So it's very important to know how to stand up straight without putting a strain on your back.

It's a very nice way to sit.

We tend to sit all the time because we get tired easily during pregnancy. But sitting incorrectly can worsen back pain.

• Give your back some relief: Place a small pillow or rolled towel under your lower back to provide relief in the hollow of your back. This is called a 'lumbar support'.
• Adjust the height of your chair: Adjust the height of your chair so that your hips and knees are at a 90-degree angle. If your feet don't touch the floor, place a footrest under your feet.
• How to position your legs: Do not cross your legs. Sit with both feet flat on the floor.
• Don't stay in the same position: Don't sit in the same position for more than 30 minutes . Get up and walk around a bit, or change positions.
• How to get up: When getting up from a chair, first come to the front of the chair, then stand up straight, without leaning forward.

If you work in an office, adjust your chair and desk to make them comfortable for you. If you are in a swivel chair, turn your entire body, not just your hips.

If you are driving a vehicle... sit like this.

If you are driving a vehicle during pregnancy, you should think twice about safety. You should also be careful about your sitting posture.

• Adjust the seat: Use a small pillow to support the curve of your back. Adjust the seat so that your knees are at or slightly above your hips. You should be able to use the pedals easily.
• Put on the seat belt correctly: This is very important.
• Wear the lap belt under your stomach, across your hips, not over your stomach .
• The shoulder belt should go between the breasts.
• Never put the seat belt over your stomach.
• Be careful with the airbag: If your vehicle has airbags, keep at least 10 inches of space between the steering wheel and your stomach. Adjust the steering wheel so that it faces your chest.

Know this before lifting weights

You should avoid lifting as much as possible during pregnancy. But if you absolutely have to lift something, there is a very important way to do it. Lifting something incorrectly can cause serious damage to your back.

When you take something from above...

Reaching to pick up something above you can also put unnecessary pressure on your back.

• Climb onto something like a footstool and get closer to what you want to pick up.
• But be careful! Since your balance is low at this time, climbing on chairs can be a bit risky. If possible, ask someone else at home for help.
• Think about how heavy the thing you are going to pick up is. Hold it with both hands.

The best way to sleep and relax

Getting a good night's sleep during pregnancy can be a nightmare. But if you sleep in the right position, you can get a good night's sleep with comfort for your body.

• Best position: Sleeping on your left side is the most recommended. Bend your knees slightly and place a pillow between them. Sleeping on your left side provides better blood and nutrition to the baby and placenta.
• Things not to do: Don't sleep on your stomach. Also, don't sleep curled up with your knees up to your chest.
• How to use a pillow: Place a pillow under your head. But don't let the pillow come under your shoulders. The height of the pillow should be such that your head is at a normal level, without putting pressure on your neck.
• Bed and mattress: A slightly firm mattress is better at this time than a sagging, very soft mattress.
• How to get out of bed: Don't bend forward all at once. First, turn to the side, bring your knees slightly toward your chest, and slowly lower your legs off the bed. Then, push yourself up with your hands and sit up.

These positions take some getting used to. But these small changes will make your pregnancy much easier. If you have any more questions about this, don't be afraid to talk to your midwife or doctor.