Posture for Pregnancy
Many discomforts of pregnancy are related to poor posture: an
aching lower back, rounded shoulders, sciatic nerve pain through
the legs and buttocks. Good posture becomes imperative as the
growing baby's weight puts extra load on your spine.
Since the weight of the baby is not centred over the mother's
centre of gravity, then it can affect the mother's postural
alignment (particularly in the lower back). Ligaments, loosened
from the effect of the relaxin hormone, exacerbate the impact on
posture. If you think that you don't have the time or energy to
consider your posture then think again!
Lower back pain occurs during pregnancy when the spine has an
exaggerated curve. The abdominal muscles become stretched as the
baby grows and they are less able to keep the lower back in good
alignment. The weight of the baby pulls the lower part of the
spine forward resulting in pressure and irritation in the
joints, discs and soft tissue. To compensate for the load, many
mothers-to-be tilt their upper body back, which can create even
more distortion in the lower back.
However slumping forward because of fatigue has it's own problem
as it can be more difficult to breathe and slumping pushes the
rib cage down onto the stomach. The compression reduces the
space available for the stomach and stomach acid may be forced
into the esophagus resulting in heartburn.
Some of the common discomforts of pregnancy can be avoided by
standing and sitting properly. Stretching and exercise can also
play a significant role. However a word of caution needs to be
added that it is important to stretch gently and not do any
exercises that might put excessive strain on the joints. Check
with your doctor or health care practitioner before doing any
exercise program.
Tips for Maintenance of Good Pregnancy Posture:
1. Ensure you stand straight by imagining a string attached to
the top of your head that someone is pulling on.
2. Try to keep your abdomen pulled in to reduce the curvature in
your lower back and try to maintain a pelvic tilt.
3. Try to pull in your buttocks to ensure that your centre of
gravity is over your hips (along with the abdominal muscles,
this acts as a natural corset for the lower back).
4. Remember to keep your knees soft when standing as locking the
knees can increase the amount of curvature on your lower back.
5. Choose a good straight-backed chair when sitting. Maintain a
pelvic tilt and avoid slouching with your knees level with your
hips. If necessary place a small pillow or towel in the small of
your back if you feel that you need extra support. (NB never sit
with your legs crossed as this can reduce circulation and is a
factor in the development of varicose veins).
6. When sleeping, side lying is generally the recommended
position as it is a good position to take the stress off your
lower back without reducing blood flow to the placenta. By
placing a pillow between your legs then you can support the
weight of the top leg to reduce lower back strain. Some women
find placing a pillow under their abdomen can assist in
supporting the weight of the uterus. After around the 4th month
of pregnancy, back sleeping should be avoided as the weight of
baby and uterus can compress blood vessels. This can reduce the
blood flow to the placenta and the baby.
A p
regnancy massage from a suitably trained and skilled
practitioner can assist in assessing potential problem areas and
provide you with a structure for maintaining good posture.