Information on Posture During Pregnancy

Home >> Parenting & Families >> Posture During Pregnancy

Posture During Pregnancy

The way you use the different parts of your body to move, as well as to hold, and carry things, is called body mechanics. Having proper body mechanics is important during pregnancy to help minimize discomforts as your body gets larger. The first step in achieving proper body mechanics rs maintaining good posture. Good posture is essential throughout pregnancy because your center of gravity changes. You will be tempted to compensate

change by slumping. Instead, you should maintain the same good poshad before becoming pregnant. Standing erect lessens back discomrproves digestion,; and enhances body image.

While standing, the way you hold your head influences the position of the if your body. If you let your head hang forward, your body will droop wilted flower. Instead, think tall! Hold your head up, with your chin in and your neck straight. Lift your shoulders up and pull them back. position will keep you from cramping your rib cage, which can make something difficult and possibly cause indigestion.

Put special attention to your pelvic area, which contains the weight of the baby. Think of your pelvis as a bowl filled with liquid. To prevent the liqmtflttn spilling out, tilt the "bowl" back by tightening your abdominal muscles Amt —king your buttocks under. By keeping the pelvis tilted back, you can pre- • niat txcess tension in the muscles of your lower back. You can maintain proper sem: alignment by bending your knees slightly and keeping your body weight :aour feet. Place your body weight on the center of each foot, never on the imam If you stand for long periods, put one foot on a small stool to flex the hip. While sitting in a chair, use the back of the chair as a guide to sit up attazht_ Do not slump forward. Straight-back chairs are preferable over cushman: chairs during pregnancy for this reason. Place a pillow behind your isei or the small of your back to increase your comfort. Rest the entire length draw thigh on the seat of the chair. The chair seat should be high enough to keep your knees even with your hips.

While sitting, or sitting Indian style, is an excellent position during pregmac% It is comfortable and improves the circulation in the legs while stretching and increasing the flexibility of the inner thigh muscles. Sit this way when possible;for example, when you watch television, read the newspaper, wear clothes, or peel potatoes. If your legs become tired, stretch them out in front of you.

The supine position, or lying flat on your back, for extended periods of me is not recommended after the first trimester. This position puts the =easing weight of the baby and uterus on your major vessels, causing them ea 3e compressed. This can lower your blood pressure, thereby reducing the socont of blood traveling to the placenta and the baby. If you must lie on your lisck ' during an examination, for example), modify the position by placing a Milow in the small of your back for support and bending your knees. Refrain tom doing exercises that require you to lie on your back.

Side-lying is a position that takes Ise weight of the baby off your back a•i groin, and allows the joints to be aimed loosely. A pillow placed liemethwise between your legs will mkt it easier for you to relax. Posztion another pillow under your Jovernen to take the strain off your Olbtr back. You may feel comfortable kyr.z further over on your abdomen, It a three-quarter position. Place your iower arm behind your back and posimoc your upper arm and leg forward, supported by pillows.

To get up from a supine position, first roll onto your side and then yourself to a sitting position with your arms. If you are in bed, swing your over the side of the bed. Be careful not to twist your body as you get up technique will help you to avoid strain to both your back and abdominal cies.

When walking, remember all the points of correct posture described in preceding pages. Bring your legs straight forward from the hip. Do not sw them sideways in a "waddle."

Be careful when climbing stairs. Lift your body up using your legs, r than pulling yourself up with your arms. Lean slightly forward as you go placing your foot completely on each step. During your postpartum pe climb steps slowly, tightening your abdominal and pelvic floor muscles. let your leg muscles do the work.

Many women, especially those with small children or toddlers, find some lifting is necessary during pregnancy. Incorrect lifting can put exces strain on the back and the pelvic floor. Therefore, it is important to learn to lift correctly.

Avoid lifting heavy objects. Lift only what you can lift easily with arm. To lift, get close to the object and lower yourself into a squat, bending the knees, not at the waist. Keep your feet parallel and your back straight, as you lift the object, straighten your legs without twisting your body. alternate method is to place one foot in front of the other and slowly lo yourself to one knee. Lift the object by pushing yourself up with your r foot, keeping your back straight.

A small child can climb onto a stool or chair, enabling you to lift him her without straining your back.

Related Articles:

Home :: Contact Us :: About Us :: Privacy Policy :: Terms of Use :: Site Map