Proper Posture For Lower Back Pain During Early Pregnancy
Maintaining correct pregnancy postures is important for the sake of delivering the baby apart from maintaining the right diet. Most women have problem during their pregnancy as they fail to have the right posture maintenance and that creates issues later in during delivering the baby. If you can maintain the right posture using exercises and toning up your body then it could help you during delivering the baby and help you to push it out smoothly without problems and also to recover afterwards.
How to maintain the right posture in pregnancy when you are standing
preg/nancy postures1. When you are standing for a long time it can cause considerable stress on your back. Use these tips to ensure that your back is not stressed unnecessarily.
2. Maintain a tilt at the pelvic so that your lower back does not sway back and forth.
3. When standing, contract the muscles of your abdomen and your bottom to form a natural cushion for your lower back.
4. Your ears should be in the same line as your shoulders. Tuck your chin in and ensure this position is maintained at all times.
5. Don’t stand in the same position for a long time.
6. Don’t wear high heel shoes; they tend to shift your body balance forward which is not advisable. Maintain a pair of low heel shoes which are comfortable and will maintain your body balance.
7. When you are doing something while standing up, try and rest one foot on a stool or a foot support. This will provide the support that you need to stay in the correct posture
8. You could also wear a maternity support belt.
How to maintain right pregnancy postures when you are sitting
back pain during pregnancy1. Sit straight and your bottoms should touch the back of the chair. Shoulders should be back. For added support you can use a rolled up towel or lumbar roll placed just at the curve of your back to provide you the necessary support. When you are not using any additional support this is what you can do –Sit at the end of the chair and slouch.
2. Draw your sitting position to increase the curve of your back as much as possible. Hold this posture for a few seconds and then return back to the original position.
3. While holding in the above position, release yourself and return about ten degrees to the original position. This is accepted as a good sitting position for women during their pregnancy.
4. Always sit in a posture which can distribute your weight evenly to both your hips.
5. Keep your knees and hips in a position of right angle using a stool or an ottoman. Ensure that your legs are not crossed and that your feet should be flat on the surface/floor.
6. Do not sit on a same position for more than 30 minutes.
7. While working adjust the height of your chair and the work station in such a way that you can tilt it and keep it close to you. Place your arms and elbows resting on the desk and keep your shoulders in a relaxed position.
8. Sitting in a rolling chair, never twist at the waist while sitting on the chair. Always move your whole body to maintain the correct posture in pregnancy. This will not put pressure on your abdomen.
9. When you are standing up from a sitting position move towards the front of the seat and stand up gently by straightening your legs and not bending on the waist. After getting up, do some back ends and stretch yourself for about 10 seconds.
When you are lifting and bending
pregnancy postureDuring your pregnancy and right after it, avoid lifting heavy items as you are going to remain susceptible to back strain because of the softening of the ligaments and the joints of your bones.
To lift something try following this tip –
1. Spread your legs and keep them apart and bend your knees and pick up the article. Don’t try to pick something up which is more than 20 pounds in weight as it can cause additional back strain.
2. When you bend your body, bring the object close to your body, and use your knees and thighs for lifting the object rather than your back muscles.
3. When you are attempting to move an object push instead of pulling with your legs and not your back or arms.
4. Do not bend at the waist. Instead, slightly modify your position which will enable you to sit, squat, kneel or bend around the knees.
5. Do not twist at the waist when getting out of the car or bed. Instead turn your hips, pelvis and your back at the same direction at once. You can also try to roll on to a side when getting out of a bed and then push yourself out of the bed.
Ways to maintain a healthy position when you are sleeping / lying on one side
sleeping posture during pregnancy1. All doctors suggest sleeping in a side posture as it takes away the stress on your back and also does not cut of the blood flow to the placenta and the baby.
2. To ensure a reduced back strain, and also to reduce the pressure of your top leg, place a pillow between your legs.
3. Place a pillow under your belly; it will help you to support the weight of the uterus.
4. You can also place a pillow behind your to support your back.
How to maintain the correct pregnancy sleeping posture
1. After the first trimester avoid lying on your back for long stretches of time. This could be fatal as it cuts off the blood flow to the placenta and the baby. Use a good quality firm mattress to sleep and maintain a right pregnancy sleeping posture.
2. If you do have to lie on your back keep your head in an elevated position and also keep a pillow under your knees to support. You can also keep your leg bent at the knee to keep your back straight.