Posture Tips for Prenatal Mamas

Written by: Dr. Michelle Zemari, Chiropractic Doctor

Posture Check!
Maintaining a healthy posture during pregnancy is important to help keep mama and baby healthy. Proper posture can decrease neck, mid-back, low back, pelvic, and feet pain. These guidelines created by Yoga Mamas Chiropractor, Dr. Michelle Zemari, will help you maintain a healthy posture throughout your pregnancy when standing, sitting and lying down. 

​Standing

1. Begin by tucking your chin in and keeping your head straight. 
2. Your ears and shoulder should be in a straight line.
3. Do not round your shoulders, keep them back with your chest forward.
4. Balance your weight on both feet while keeping them slightly apart.
5. Do not lock your knees but keep them straight.
6. Wear arch supportive cushioned shoes that are not flat.
7. Avoid standing in the same position for a long period of time.

 Sitting
 
With many of us working at a desk all day keeping the proper posture while sitting is important to avoid discomfort and pain.

1. Sit upright with your shoulder blades back and buttocks in contact with the back of the chair. 
2. Distribute your weight evenly on both hips.
3. Sit so your knees and hips are at the same level. 
4. Use a footrest if your feet do not touch the ground.
5. Consider using a back support such as a rolled up towel or pregnancy pillow at the curve of your lower back.
6. Change your position every 30 minutes.

Lying Down
 
Lying on your side is a recommended position to take off tension from the lower back. During the third trimester, it is not recommended for pregnant women to lie on their back for long periods of time. The weight of the baby can press on large blood vessels and reduce blood flow to the placenta and baby. 

1. When on your side, keep your body in line, with your knees slightly bent and avoid twisting.
   
2. Place a pillow between your legs to relieve pressure from the top leg.
   
3. Situate a pillow under your belly to support the weight of the baby.
   
4. Tuck a pillow behind your back for support. 
   
5. Alternate sides to achieve the most comfort possible. 

​Good posture can make you look and feel better, as well as help you avoid some of the discomforts that can occur later in pregnancy.
 
For further questions regarding posture and biomechanics book an appointment with Dr. Michelle Zemari.