Since the weight of the infant may not be aligned with the mother’s centre of gravity, it can impact the mother’s postural positioning (especially in the pelvis and lower back). Ligaments relaxed from the impact of the relaxin hormone, exacerbate any postural deviations.
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In this day and age, however, many of us just don't believe that we have the time or energy to think about ourselves and, in particular, for the pregnant woman, to spend time thinking about and working on her posture. However, do you have the time not to? The consequences of posture related problems can have a huge impact on your physical wellbeing and your emotional health. Physical pain and discomfort resulting from poor posture can have a negative impact on the rest of your family, partner, other children and most of all your new baby. Conversely, a comfortable pregnancy results in a relaxed and pain minimised birth which in turn leads to a happy mum and bub.
Lower back ache occurs during pregnancy when the spine has an over pronounced arch. The abdominal muscles begin to stretch and weaken as the baby's size increases and it is harder to maintain correct posture. The weight of the baby tugs the bottom portion of the spine forward leading to stress and sensitivity in the joints, discs and soft tissue. To make up for the weight, pregnant women arch their upper body backwards, and that can make an even worse postural change in the back which in turn may cause problems elsewhere in the body.
Offsetting the weight of the baby by slouching forward when fatigued has its own issues because it can be harder to breathe and slouching pushes the ribs down upon the stomach. In extreme situations, stomach acid can be pushed into the oesophagus causing heartburn.
Some of the most common physical problems of pregnancy can be prevented by standing or sitting with good posture. Stretches, pregnancy massage from approved therapists and workouts may play a key part. Nevertheless, a word of warning must be noted that it is imperative to only try gentle stretches and not to participate in exercises that put any unnecessary stress on the joints. Check with your physician or health care provider before attempting any exercises or stretches.
Tips for Correct Posture During Pregnancy:
- Remember to stand up straight by thinking about a string attached to the top of your head that an individual is pulling on .
- Hold your tummy in to minimise the arch in your lower back and try to keep a pelvic tilt.
- Hold in your butt to be certain that your center of gravity is directly above your hips (since as along with the abdominal muscles, this serves as a corset for the lumber spine).
- Do not forget to keep your knees loose and relaxed when you are standing because tensing the knees can heighten the arch of your lower back.
- Pick an ideal straight-backed chair for sitting. Maintain a good pelvic tilt and do not stoop with your knees level with your hips. Sitting with your legs crossed is always to be avoided as this will reduce the circulation of blood back from your legs and potentially increase any swelling in your legs. In addition it is a risk factor in the formation of varicose veins.
A small cushion, a pillow or a rolled up towel may be used if you feel as though you require additional lumber support when sitting.
- When going to sleep, it is advisable to lie on your side because it is a perfect position to relive strain off your lower back without lessening blood flow to the placenta. By putting a pillow between your legs then you can hold the weight of the top leg to lesson stress on the lower back. Some like to put a pillow under their tummy to help in supporting the heaviness of the uterus.
- After nearly the 4rth month of pregnancy, stop back sleeping because the heaviness of the baby and uterus can condense blood vessels. This can decrease the blood flow to the placenta and the baby.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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