Posture is what we call how you hold your body upright while standing, sitting, or lying down.
During pregnancy, correct posture requires you to train your body to stand, walk, sit, and lie down in the least straining positions. The same applies for your everyday tasks such as lifting things and driving.
Let's take a look at some recommendations
- Head up straight, tuck your chin in, no tilting
- Shoulders back and your chest forward
- Tummy keep gently tightened by pulling it in and up
- Knees straight, but not locked
- Bum tucked in
- Feet balanced evenly on both feet, wear good arch support and low heeled shoes right for your feet
Avoid standing in the same position for too long.
Alternate resting one foot at a time on an elevated surface for short periods.
- Head level
- Back straight
- Shoulders back
- Bum touching back of chair
- Knees at right angle with hips - use a foot rest if needed
- Feet flat on the floor, legs not crossed
Use a back support (rolled-up towel or a lumbar roll) at the curve of your back.
Try to avoid sitting in the same position for more than 30 minutes.
Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
Driving while pregnant
- Use a back support (lumbar roll)
- Your knees should be at the same level or higher than your hips
- Move the seat closer to the steering wheel if necessary to gain right knee height
For advice on seatbelt and airbag use during pregnancy please see this related article at RoadDriver.co.uk - Driving Safety Tips for Pregnant Women
Correct lifting position
- Be sensible at all times
- Do not lift awkward shaped objects or objects heavier than you are capable of lifting
- Ensure firm footing from the start
- Keep your back straight
- Bend at your knees and hips.
- Do not bend forward at the waist with your knees straight.
- Stand with a wide stance close to the object you are trying to pick up
- Tighten your stomach muscles and lift the object using your legs not your back.
- Do not twist your body at the waist while lifting
- Always keep the object as close to your body as appropriate
Reaching objects overhead
- Make sure the object is within suitable weight range to lift
- Get as close as possible to the object you need
- Use a foot stool if necessary
- Use both hands
- Maintain firm footing and straight back
Sleeping and lying down
Lying down positions may vary from person to person.
It is important to find a position that maintains the curve in your back - such as on your side with your knees slightly bent.
- Use a comfortable pillow that keeps your head in a normal position
- Use a 2nd pillow between your legs for extra back support if comfortable
Sleeping on your stomach is usually not recommended.
When standing up from the lying position, avoid bending forward at your waist.
- Turn on your side
- pull up both knees
- move your legs to the side of the bed
- Sit up by pushing yourself up with your hands