Pregnancy And Posture - Physiotherapy in Indore

Pregnancy is one of the most precious and beautiful times in your life.  You are very thrilled to feel your baby growing inside you, but you feel the physical stress. As pregnancy progresses, women must lift items further away from their bodies, having to reach 15-20 inches to access their workstation  Your body is constantly adapting and not always in positive ways. You may feel the stress in your back, your neck, and your legs.

Good Posture (the position in which you hold your body, sitting, or lying down) during pregnancy involves training your body to stand, walk, sit, and lie in positions where the least amount of strain is placed on your back. Proper alignment can decrease low back and neck pain, and fatigue.  Although your growing belly may make you feel like you are going to topple, there are several steps you can take to maintain good posture and proper body mechanics.

 

These guidelines will help you maintain a healthy posture throughout your pregnancy when standing, sitting and lying down:

• Maintaining a Healthy Posture While Standing
• Maintain the pelvic tilt at all times, so that your lower back does not sway forward.
• Hold your head up straight with your chin in. Do not tilt your head forward, backward, down or sideways.
• Avoid high heels, as they cause your body weight to shift forward even more. Wear low heeled, comfortable shoes.
• Point your feet in the same direction, with your weight balanced evenly on both feet. The arches of your feet should be supported with low-heeled shoes to prevent stress on your back.

Maintaining a Healthy Posture While Sitting:

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• Maintain the pelvic tilt and avoid slouching.
• Sit so your knees are level with your hips.
• Don't cross your legs. This position decreases circulation.
• When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Upon standing, do several pregnancy-safe back stretches.

Maintaining a Healthy Posture While Lying:

• Lying on your stomach during pregnancy is not likely to be very comfortable. More importantly, lying on your stomach should be avoided because it can put added pressure on the fetus and reduce blood flow.
• Place a pillow between your legs to support the weight of your top leg and to decrease low back strain, A pillow under your abdomen will help support the weight of your uterus.
• Never bend at the waist with your knees straight, even if it is only a slight bend. Instead, alter your position so that you are sitting, squatting, kneeling or bending at the knees while leaning forward at the hips.
• When getting in and out of bed or a car, turn your hips, pelvis and back in the same direction while maintaining a straight back. When getting out of bed, first roll to your side and then use your arms to push from the bed.

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