Posture Tips for Pregnant Moms
Most pregnant women will go through similar changes to their posture during pregnancy. As your baby grows and as your centre of mass changes (to out in front, thanks to your belly) it is common for the pelvis to tip forward into an anterior pelvic tilt, causing an increased curve in the low back called a lordosis. This can contribute to tight low back muscles and hip flexor muscles (located at the front of the hips).
As breasts enlarge, the upper back tends to round forward from the new weight in front and shoulders roll forward with it. This can contribute to tight chest muscles and achy mid back muscles. Exercise and strength training during pregnancy is a great way to keep your body feeling strong and resilient amongst these new postural changes and demands on your body.
Standing Cues
Pretend like you’re holding oranges under your armpits
Stack your ribs over your hips
Unclench your butthole
Soften your knees
Press your weight equally through the ball of your big toe, ball of your pinky toe and your heel (like a tripod)
Sitting Cues
Variety is key with sitting posture - make sure to change it up every 45 min-1 hour!
Sitting on your Sitz bones is more comfortable than sitting on your tailbone
Try to sit with your knees and hips at the same level or with knees even slightly above hips
Use back support
Pull your chair closer to your desk to avoid reaching for the desk and slumping forward into a rounded spine
Lying Down Cues:
I wrote this blog post about lying down during pregnancy and how to change positions to avoid pelvic pain.
When lying on your side, tuck a pillow between your knees and upper thighs - you want to keep your knees hip with apart for balances alignment
Positions for Sleeping During Pregnancy:
Side lying hugging pillow
Side lying with pillow between thighs
Lying on your back with a wedge under your right hip
Lying ¾ on your back with your pregnancy pillow wedged behind you
