Complaints about neck, lower back and pelvic pain is a common occurrence in women during pregnancy. This does not imply that it is normal during pregnancy. There are some activities and measures you can take to avoid or subside the pains. Observing the right and correct body posture for pregnancy and also watching your mobility will aid ease your distress and permit you to enjoy this interesting stage of your life.
Why do you Need to work on Your Body Posture While Pregnant?
Maintaining a good posture while pregnant is very important. When the pelvis is out of alignment, this may limit the amount of space available for the growing baby in the baby space. Body alignment help you stay safe from both internal and external risks. External risk may occur when any external force obstructs the movement of the growing baby. This is known as intrauterine constraint. External risks such as this may lead to birth defect.
Also, a misaligned pelvis can affect the position and balance of the growing child. The best position is rear-facing, head down. A defect in this light may pose some difficulties during child birth. Therefore maintaining the correct body posture for pregnancy is key.
Body Posture for Pregnancy – Relevant Tips
Body Posture for Sleeping
- Keeping the right body posture and alignment while sleeping is key during pregnancy. Your sleeping posture should be tailored to help you reduce the pressure on your joints. This will ease you up and help you rest at night.
- You should always lay on your left side. Studies has shown that this permits the best circulation between mother and child. Support your neck properly on a pillow and ensure it aligns with your upper back. This will reduce the distress on your neck joint. If your neck is not aligned with your lower back, the bones in the spinal cord will be distressed and this may cause breakages – leading to spinal pains and hunched back.
- Also, use a pillow in between your knees to reduce the pains in the pelvis and hip region.
- Get pregnancy pillows or rolled towels to support your top hip, knees and angles which should be placed in a straight line as you lay on the bed.
- Also place a pillow horizontally across your hip and belly to reduce the pain around the hip and back.
We advise that to achieve the right result, you purchase pregnancy pillows specially designed for pregnancy.
Body Posture for Sitting and Standing
- During pregnancy, you will experience strains while sitting or standing. This is because you exert more strength performing these activities due to physiological changes.
- As your pregnancy progresses, the centre of mass shifts forward, thus making it highly probable for you to pick up the habit of lowering your chest, rounding shoulders and positioning your neck and head forward. This happens naturally. However, you should try as much as you can to resist the temptation. This is because the more you maintain this position, the weaker your muscles grow, thereby causing much pains and discomfort.
- There is a big trick that will help you avoid and resist this posture. Lift your chest by pulling your shoulder blades back and down.
- Endeavour to tuck your chin close to your neck and also keep your ears located in line or in the same length position with the middle of your shoulders.
- Do not sit around for a long while. Occasionally stand up and walk around. Taking a 5-minutes’ walk every 1 hour will do a great magic.
- also ensure that your buttocks touches the end of the chair while you sit.
- If you sit around for too long, it will increase your discomfort and distress.
Lifting Objects – The Correct Posture While Pregnant
- Whenever you lift or pull any object – whether heavy or light weight – make sure you are as close as possible to the object you want to lift or carry. Do not strain yourself to reach the object.
- You should keep breathing while lifting. Do not hold your breath. As you take in air, broaden your position. Keep your back straight and bend a knee to collect the object
- If you want to drop or release the object, make sure you keep your back straight and also bend a kneel so has to gain enough balance.
READ ALSO: A Review of Body Alignment Therapy
Correct Bed Posture While Pregnant
- To maintain the correct posture while sleeping, you have to observe a good laying pattern.
- start by sitting on the side of the bed
- Then lean onto the bed supporting your body with both hands.
- Bend your knees and set your arms to be well rested in front of you Then roll onto your back in one gentle motion.
- As you lay, pull your abdomen in while you roll so that you do not get to twist.
- Your toes, knees and nose must be faced in the same direction.
- Resist the temptation to lift your head and upper back when you are completely rested. Because this may lead to spinal bone breakages.
- As already stated, use a pillow between your knees and the other under your head. This will help maintain the alignment of the spine, and will give you extra comfort.
- Do the same when lying on your back.
- Avoid folding the pillow or using extra pillows to brace your head and upper back. Doing this will make your upper back rounded, which may lead to spinal bone breakages.
Entering or Exiting Car – The Correct Posture While Pregnantentering car while pregnant
- Although it seems harmless to get in and out of the car, you must be careful while entering or exiting a car. You can excessive strain the pelvic joint while conducting this activity.
- During pregnancy, the body system produces Relaxin hormone which help to relax your joints, ligaments and all connecting tissues. During hormonal changes, the pelvis may easily be prone to move. This may result in some discomfort.
- While entering a low car, turn your back to the car and sit with your legs outside. Keep your knees in line with your hips then bring both legs into the car.
- While getting out of the car, do an inverse of this routine.
- While getting into a higher vehicle – SUV or truck, place both feet as close to the door as possible. Reach up for the handle above the window to pull yourself up, and place the innermost foot just inside the door (leaving enough room for your other foot to fit). Bring up the second foot to meet the first and sit down. Once in, you can balance your feet and bottom to sit comfortably in the seat.
- While getting out of this vehicle, swipe your legs outside, scoot forward using the handles, and slide out of the vehicle (just as you did getting out of a small car).
- Make sure you keep all belongings in the car before trying to enter. And if they are things you would need while in the car, keep them close by so you don’t strain yourself getting them.
- If you are driving, do not reach to the back sit to get anything. This can strain your spinal cord and may lead to spinal bone breakages.
- Do not place the horizontal seat belt over your belly. It should be placed over the hips.
- The correct body posture for pregnancy should be observed when conducting this activity.
The correct Walking Mechanics and Posture While Pregnant
- We have noted that the centre of gravity shifts forward as the baby grows. Your body will pick a new form and so, it is necessary that you adopt the best posture to handle the changes.
- During pregnancy, the width between your feet will increase to improve your firmness. If this changes are not properly managed, this will affect your mobility. You may experience difficulty while walking. This may cause pregnancy waddle.
- You can manage this by pulling your feet under your hips, then move the pelvis to a neutral position. Then adjust your shoulders back and down as shown in our trick, then tuck the chin in slowly.
- Try to maintain this posture as you walk so as to ensure body balance. This can be relieving and will help you combat the pains and strains.
- The body naturally allow you do what is convenient for it, but you must note that this does not mean that that is best for you. You can make improvements by noting all the postures outline above, and you are good to go.
- If you were full of activities prior to your pregnancy, please keep that up even during pregnancy. Do not reduce your activity any less. However, if these activities are strenuous – example lifting heavy weight or involves sitting for a long while, readjustment would be necessary.
- Conversely, if you were not active during pregnancy, you should start some exercise sessions specifically tailored for pregnancy.
While we advise you to maintain the best posture while pregnant, we wish to let you know that medical advice from your antenatal is very important. Do not resort to self-help when you feel acute pangs of tiring pains during your pregnancy. Visit your antenatal and get medical advice. These article will help you imbibe the right body posture and mechanics for pregnancy. We at Free Fitness Hub wish you a safe delivery and joyful motherhood.
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