Having gone through two pregnancies myself in the past three years I've had first hand and recent experience in dealing with the physical demands of pregnancy. Combining my own experience of back and pelvic pain with my knowledge and insights from my Physiotherapy practise I am able to offer you these ten top tips to help you cope.
Your posture will change during pregnancy especially as your pregnancy progresses and as your baby grows. Your centre of gravity changes and moves more forwards, as such you tend to lean backwards to compensate for this and to avoid falling over. This can pinch the lower back region and make your back muscles work very hard which can lead to back pain during pregnancy.
When standing remember these tips:
- Head up straight & tuck your chin in slightly
- Shoulders back & your chest forward
- Knees straight but not locked
- Weight balanced evenly on both feet
- Lower tummy gently tightened which helps support your bump and flattens the lower back slightly
- Avoid standing in the same position for too long
- Alternate resting one foot at a time on an small elevated surface for short periods
- Take regular breaks from prolonged standing
Related article - Pregnancy Posture