Back pain is a common complaint of pregnant women, a study says. Approximately 50% of pregnant women experience mild discomfort or pain in the back. The reasons for this are high body mass index and abnormal posture. That’s why specialists recommend certain positions that can ease the life of a pregnant woman.
We at Bright Side wish for every woman to have many pleasant moments while pregnant and found some postures that can help them to minimize the risk of back pain.
1. Hold your head up and stomach in while standing.
To maintain the right walking posture, it’s important to take the right standing position first.
- Don’t tilt your head forward, backward, down, or sideways. Your ear lobes should be in line with the middle of your shoulders.
- Pull your stomach in and up. The arches of your feet should be supported with low-heeled yet not completely flat shoes.
- It’s important to avoid standing for a long time in the same position.
2. Lie down on your left side.
According to specialists, the best sleep position during pregnancy is called “SOS.” It means to “sleep on the side.” It’s even better if you sleep on your left side because it will increase the amount of blood and nutrients that reach the placenta.
Also, it’s recommended to keep your knees bent and put a pillow between your legs. This position will help to relieve any stress that your back may feel. Sleeping on your back can be okay for the first trimester, but after that, it’s better to avoid it.
3. Sit facing backward in a dining room chair.
There are some recommendations that can help pregnant women feel better while sitting.
- Try to avoid sitting in the same position for more than 30 minutes.
- Turn a chair around so that you’re facing its back. Sit on the chair and lean forward over the back of the chair. Support yourself with cushions if needed. Your back should be arched.
- If you sit in a chair that rolls and pivots, don’t twist at the waist while sitting. It’s better if you turn your whole body.
4. Prop up your foot on a box, stool, or counter.
Nobody canceled household duties but it may be difficult to stand for a long time while washing the dishes, for example. To make your position more comfortable, prop up one of your feet on a box or a small stool. In the case of washing dishes, you can open the cabinet under the sink and rest one foot on the ledge. Don’t forget to switch this position and your legs every 20 to 30 minutes.
5. Place a firm cushion or pillow underneath your bottom and lower back.
While sitting on a couch or a sofa, place a firm cushion under your bottom and lower back. Such support can help you to sit more upright.
Remember that no matter what type of seat you choose, keep your tummy lower than your spine. Also, your knees should be lower than your hips.
6. Take the right position while on the toilet.
Constipation is very common during pregnancy, so you might need a more comfortable posture to ease the process.
- Use a small step or footstool under your feet.
- Lean forward and put your elbows on your knees. Your back should be straight without any arches.
- Don’t hold your breath but have long, slow, deep breaths through your mouth so it can help your muscles relax.
7. Relieve back pain during pregnancy.
Wall stretching is a good posture to strengthen and loosen the muscles in your upper back during your pregnancy.
- Lean against a wall with a firm pillow or rolled towel under your shoulder blades. Your feet should be shoulder-width apart and about 12 inches (30 cm) from the wall.
- Tilt your chin down and breathe in. Now start pushing your shoulders with your neck and head against the wall.
- Hold for 5 counts and breathe out. Relax.
The body bend is another relieving posture to help you strengthen your buttocks muscles and back.
- Stand with your legs shoulder-width apart. Put your hands on your upper thighs and bend your knees slightly.
- Slowly bend forward at the hips. Push your hips back and keep your shoulders up. Make sure your back is straight. You’ll feel a stretch in your upper thighs. You’ll also feel your back muscles holding you in position.
- Hold for 5 counts, then straighten.
What is the most difficult thing about being pregnant for you?