Keep Good Posture As Your Belly Grows

spineI can be a sloucher -- rounded shoulders, not the best posture. It's usually when I'm feeling tired. But as my pregnancy progresses, good posture is so important.

It's not just to keep my boobs off my belly or to give more room to my baby boy who is high and loves to get into my ribs (though it helps...a lot!), it's to prevent backaches and strains.

We need to take care of our backs now -- once the baby (or babies) are born, there will be lots of baby lifting. No mama should have to suffer with a bad back.


As we know, everything is different. So even if you had good posture before pregnancy, with balance off and weight shifts, you may not have it during pregnancy.

WebMD has some good suggestions on keeping good posture during pregnancy.

When standing...

  • Hold your head up straight with your chin in. Do not tilt your head forward, backward, or sideways.
  • Make sure your ear lobes are in line with the middle of your shoulders.
  • Keep your shoulder blades back and your chest forward.
  • Keep your knees straight, but not locked.
  • Stretch the top of your head toward the ceiling.
  • Do not tilt your pelvis forward or backward. Keep your butt tucked in.
  • Point your feet in the same direction, with your weight balanced evenly on both feet. Your shoes should have good arches for support to prevent stress on your back.
  • Avoid standing in the same position for a long time.
  • If you need to stand for long periods in front of a table, adjust the height of the table to a comfortable level if possible. Try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position.
  • While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every 5 to 15 minutes.

When sitting....

  • Keep your back straight and your shoulders back. Your behind should touch the back of your chair.
  • Sit with a back support (such as a small, rolled-up towel or a lumbar roll) at the curve of your back.
  • Try using a foot rest or stool. Don't cross your legs. Alternate with feet up or feet flat on the floor.
  • Avoid sitting in the same position for more than 30 minutes.
  • At a desk or table, adjust your chair height and workstation so you can sit up close. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.

Are you having posture issues or back pain? Have any other tips to add?  


Related posts:

3 Great Prenatal Stretches

4 Tips for Back Pain

Back Pain During Pregnancy


Read More >