Sitting, Sleeping, and Standing Positions to Follow During Pregnancy

Sitting Positions During Pregnancy

Here are some effective suggestions for you —

• Always keep your back in a straight position. Your shoulders should be relaxed and drawn back as much as possible.

• If you need some support for your back, you can use a folded towel to perform the role of a lumbar roll.

• If you don’t have a towel or a lumbar roll to support your back, you can try these sitting postures:

◦ Sit in a slumping position but on the edge of the chair.

◦ Now, slightly draw your body in an upward position while you push your back. as far as you can. Relax for two minutes in this position before you try the next steps.

◦ Slowly relax the curve of your back to about 10 degrees.

◦ Don’t put excessive weight on any part of the body now; the weight must be uniform on your body and hips in this position.

◦ You can use a support for your legs if needed (a small stool will do). Keep your knees and legs straight. Remember not to fold your legs.

◦ Keep changing your sitting positions once every 30 minutes, as sitting in the same position for more than 30 minutes can put excessive pressure on certain parts of your body.

◦ If you are at your workplace, keep your chair close to your desk, and always keep your shoulders in a relaxed position.

◦ Don’t stand up abruptly, as it will create an unnecessary burden on your stomach. Always shift to the edge of your chair, and then stand up by keeping your legs in a straight position.

Sitting Positions to Avoid

How to know what sitting position to avoid during pregnancy? The following section gives the details —

• Never keep your spine in a hunching position. The pressure created by this position on your spine can create problems in your pregnancy.

• Never sit on any surface with your legs hanging. Sitting in this posture can create swelling in your legs due to the increased blood pressure. Your doctor may then give you some medications to control this. So, never leave your legs dangling while sitting during your pregnancy.

• Never sit on chairs or stools without any backrest. This can lead to severe back pain during pregnancy, leading to doctors recommending bed rest! Avoid seats with low or no backrests at all costs.

• Refrain from bowing forward while sitting. By doing this, you are putting extreme pressure and weight on your stomach. This posture may cause your lower ribs to leave marks on your baby in some cases.

• Never follow a half-sitting posture on a sofa or a bed. You should sit or lie down properly. Sitting for long hours may also lead to back pain.

A wrong sitting position during pregnancy can create complications for you and your baby. Hence, it is a good idea to refrain from these postures.

Standing Postures During Pregnancy

• Ensure your head is always straight while standing. Avoid upward, downward, and sideward movements of the head.

• Let your shoulders be aligned to your earlobes. Push your chest slightly forward.

• Maintain a straight posture of your knees. Don’t bend them.

• Keep your stomach drawn inward and upward frequently. Don’t move your pelvis.

• Distribute your body’s weight evenly on your legs. Choose appropriate footwear to avoid strain on your back.

• Keep changing your standing posture once every 30 minutes.

Sleeping Position to Maintain During Pregnancy

• Use a cushion (not too thick) under your head to make yourself comfortable.

• Avoid sleeping on your stomach.

• You can bend your knees gently, if sleeping on your side. If needed, you can use a cushion or pad between your knees.

• Always sleep on a firm bedding. It doesn’t matter if you sleep on the bed or floor, as long as you sleep on firm, comfortable bedding.

• If needed, you can use a lumbar support for your back. You can use a thick, folded towel or a soft sheet to support your midsection.