There is little information published that can help pregnant women to understand more fully what proper posture is during pregnancy. Is it best to remain seated? Should comfort be the ultimate goal? Do I have to endure low back or midback pain? Am I going to have to endure poor sleep throughout pregnancy? We have answers and hope for all these questions.
Seated, standing, and lying down each have recommended postures or positioning that can help decrease pain and allow the body to function optimally.
- Seated: avoid maintaining a semi-sit position (leaning back or slouching) in a chair or soft seat. For some, if this position is frequented it may actually be the cause of low back pain or even a complicating factor with improper fetal position (breech). When sitting this way the sacrum – the portion of the pelvis in the posterior- is pressed or jammed and results in increased stress on the SI joint. This joint is the common offender for pregnancy back pain. Instead find a chair or seat that gives strong support of the back and encourages proper posture in the lumbar region.
- Standing: the position to avoid here is ‘hip sinking.’ This is the common position assumed when standing for any extended period of time. It is best described as leaning to one side with the hips allowing the pelvis to tilt sideways. This is another major culprit of low back pain. Try to maintain even weight from side to side. If this is difficult continue to move around by walking.
- Laying Down: Because the time spent on the back during pregnancy must be limited the recommendation is to lay on the side. To avoid any rotation in the lumbar spine or pelvis a firm pillow placed between the legs is needed. This will along the spine and pelvis to maintain structural integrity while decreasing stress on the joints. Finally, it is best to avoid any maintained posture whenever possible. Do not sit for longer than 20-30 minutes. Try not to stand for any longer than 30 minutes either. The best solution for this- walking. Mild, relaxing motion will help to balance the muscles and keep structure optimal. Avoid climbing stairs too often as this will increased strain on the SI joint.
If you are experiencing pain during your pregnancy please know that there are options for you. Receiving chiropractic care from a pregnancy certified physician during pregnancy is safe, gentle, and effective and can provide you with additional resources that birthing professionals don’t often provide. Also, there are additional benefits to receiving chiropractic care during pregnancy outside of simple pain relief- including improved sleep, improved mobility, and decreased labor and delivery times. Call 801-810-4144 to schedule an appointment with Dr. Reynolds.