Moving During Pregnancy

During your pregnancy your body changes in posture to accommodate your growing bump. During pregnancy your placenta produces a hormone called relaxin, which makes the joints of your spine and pelvis more flexible. This is to prepare you for birth. Your centre of gravity shifts as your growing uterus thrusts your abdomen forward. The chest and bottom also tend to push out to even balance. This puts extra strain on your back, which can lead to backache.

Changing the way you sit, stand and lie can reduce discomfort caused by your change in posture. Try to avoid slouching during pregnancy, as it is likely to increase the risk of backache.

Sitting Whilst Pregnant
Try to sit upright as often as possible. A high-backed chair will help to support your upper back and a small cushion placed at the small of your back during later pregnancy will help. Try not to slouch and if you sit in the same position for a long time roll your shoulders backwards and forwards to release tension.

Lying down whilst pregnant
Some doctors recommend that you do not lie on your back after 20 weeks as it can decrease blood flow to the uterus. Lying on your front won’t hurt your baby but my become uncomfortable later on in pregnancy. Lying on your side during pregnancy helps to relieve pressure to your back and doesn’t restrict your blood flow. It is best when lying on your side to have your upper leg laid slightly higher and a cushion under your knee can enhance comfort.

Standing whilst pregnant
Try to practice standing with a good posture. Standing straight up with your bottom tucked slightly in and your shoulders straight rather than slumped over will help ease the pressure on your back.

Most importantly, try to relax as much as possible, especially if you are working during pregnancy. Aches and pains are part of being pregnant and are very difficult to avoid all together. Therefore it is important that your body gets chance to rest and recover from the extra demands placed on it.