How to improve pregnancy posture? [comfortable positions]

Proper posture is critical to a healthy pregnancy. Proper alignment may help alleviate discomfort and tension in the low back and neck. If you want to know how to improve pregnancy posture, then these tips will help you in maintaining a good posture when standing, sitting, and laying down during your pregnancy.

how to improve pregnancy posture

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How to improve pregnancy posture?


During pregnancy, the mommy’s body begins to adjust to the growing belly and baby by shifting our center of gravity forward. With this growth, mom’s feet also adjust by increasing the distance between them, thereby increasing the stability of the body. Expectant moms walk slower and may become stiffer with a narrow range of motion, resulting in the “pregnancy waddle.” These adjustments are common but may need some correction to keep a proper gait and posture.

To avoid any unwanted changes, place your feet behind your hips, pull your pelvis into a neutral posture, shift your shoulders back and down, and gently tuck your chin in. Maintain these stances when walking to avoid muscle imbalances, which may develop over time and result in discomfort if not corrected. While your body will adapt to whatever is easiest, this does not mean you cannot improve your movement.

Car Mobility

Getting in and out of the vehicle is a daily occurrence. What we don’t realize is that this exercise might place an abnormal amount of stress on our pelvic joints. Relaxin, a hormone produced during pregnancy, relaxes the joints, ligaments, and connective tissue in your body. This hormonal shift enables your pelvic joints to move more easily, which may result in pain in your pubic bone and lower back. To help alleviate this tension, you should be aware of common actions that may raise your risk.

To enter a sedan or low automobile, begin by sitting in the seat with your legs outside the vehicle. Bring both legs inside the automobile while maintaining your knees in line with your hips. Reverse this process to get out of the car. Place both feet as near to the door as possible while entering an SUV, truck, or taller vehicle. Pull yourself up using the handle above the window, and insert your innermost foot just inside the door (leaving enough room for your other foot to fit). Bring your second foot up to meet your first and sit down.

Bed Mobility

Start by sitting on the bed’s edge to get into bed with the least amount of pain. Simultaneously, roll onto your side and raise your legs onto the bed. Rolling to the opposite side without twisting the spine is essential. Once on the bed, keep your knees bent and roll onto your back by moving your legs and upper body at the same time.

Reach across your body and simultaneously lower your bent legs to the side to return to your side. To get out of bed, lay on your side, then drop your legs down the edge of the bed while simultaneously pushing up with your arms. This strategy enables you to take advantage of momentum while reducing pressure on your pelvis and back.


Lifting items in your surroundings should be done using the same strategy whether you are lifting light or a big object. Even while lifting your kid or baby carrier, this is the method to be used for optimal posture and to avoid any joint and back pain. To begin, come as near to the item as possible. To hold the item, broaden your stance, maintain your back straight, and bend your knees while breathing.

Then, as you exhale, elevate the item by keeping it close to your body and straightening your knees. Maintain the item close to your body, keep your back straight, and bend your knees to bring the thing to its resting spot to release it.

Comfortable sitting positions during pregnancy

When you don’t have back support or lumbar roll, here’s how to find a comfortable sitting posture:

  • Sit at the far end of your chair and fully slouch.
  • Draw yourself up and accentuate your back’s curvature as much as possible. Hold the position for a few seconds.
  • Slightly relax the position (about 10 degrees). This is a great sitting position.
  • Make sure your body weight is properly distributed on both hips.
  • Maintain a straight angle between your hips and knees (use a footrest or stool if necessary). Your feet should lie level on the floor and your legs should not be crossed.
  • Sitting in the same posture for more than 30 minutes is not recommended.
  • Adjust the height of your chair and workstation at work so you may sit up close to your desk. Keep your shoulders relaxed by resting your elbows and arms on your chair or desk.
  • Avoid twisting at the waist when sitting on a chair that rolls and pivots. Instead, rotate your whole body.
  • When rising from a seated posture, go to the front of your chair’s seat. Straighten your legs to stand up. Bending forward at the waist is not a good idea. Do several pregnancy-safe back stretches while you’re standing.

Standing Posture

Excessive tension on your muscles occurs when sitting or standing as a result of physiological changes associated with pregnancy. Your center of mass slips forward as your belly expands, and you have a higher tendency to lower your chest, round your shoulders, and place your neck and head forward. Even though this is a normal occurrence, you should resist this position. This posture may weaken your muscles and cause pain if held for an extended amount of time. Lift your chest by drawing your shoulder blades back and down to counterbalance this position.

This is comparable to Superman’s salute while displaying his emblem, except you’re going to be a mom, which is even more impressive! Make sure your chin is tucked into your neck, and your ears are aligned with the center of your shoulders. If you sit for many hours at work or home, make it a habit to get up and move around every thirty minutes, or more often if you can fit it into your schedule. The longer you spend sitting in one position, the greater pain you’ll experience when you have to get up and move.

Sleeping position

To reduce joint tension and increase your ability to sleep at night, it’s critical to maintain proper alignment when sleeping. The optimum circulation between you and your developing baby occurs when you lie on your left side. Make sure your neck is firmly supported on a pillow and aligned with your upper back when laying on your side. Make sure you have enough cushions between your knees to relieve discomfort in the pelvic and hip regions.

Your upper hip, knee, and ankle should all be in a straight line, with pillows supporting all of them. To relieve hip and back discomfort, lay a pillow horizontally over your lower hip and belly. Roll a pillow the long way and tuck it under your back, beginning at your shoulders and working your way down to your buttocks, for additional back support. Some of these functions may be accomplished with the help of pregnancy pillows. However, for the best results, ensure sure these guidelines are still followed.

Sitting positions to avoid during pregnancy

Expectant mothers need to be aware of what positions they should avoid when pregnant. While it may be challenging at first, after you’ve made the intentional effort (and experienced how much better you feel) to sit correctly throughout pregnancy, these things will become second nature for you.

Some sitting positions to avoid during pregnancy include:

  • Keeping your legs crossed
  • Using a stool or chair with no backrest
  • Sitting in the same posture for too long
  • Waist twisting or turning
  • A chair or recliner that does not provide leg support

Final words

Keep your posture in mind as your baby grows, so that you may remain as comfortable as possible while caring for him or her. Following these postural guidelines can help you prevent aches and pains while also optimizing your mobility and energy. We wish you a happy pregnancy!

3D Ultrasound - A Date With Baby

We hope you found these suggestions useful, and we look forward to seeing you for your 3D ultrasound session. Meanwhile, we'll be pleased to advise you on the ideal time to come in for your private 3D ultrasound scan. For further information, please contact us.
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