Physical and hormonal changes are largely responsible for the common discomforts of pregnancy.
During pregnancy, your body’s center of gravity is altered due to increase in weight, and a change in how your weight is distributed. Hormones, particularly one called Relaxin, contribute to the looseness of ligaments that support the pelvic joints and join the uterus to the pelvis and abdominal wall.
It is important to maintain good posture and avoid muscle strain, and stress on joints of your pelvis and spine.
Correct Posture for Standing
- Keep your feet almost parallel, a few inches apart
- Knees straight, but not locked
- Buttocks tucked under
- Head held high, chin tucked in
- Abdominal wall pulled up and in
- Shoulder blades pulled back
- Arms hanging relaxed by your sides
- High heels and shoes that are too big or too small – you could trip and fall
- Clothes that are tight, such as girdles, pantyhose and knee-high stockings or socks
- High platform-type shoes
- Shoes with slippery or unstable bottoms
Learn the right way to put on support hose if you need to wear them.
Getting out of bed
Lying on your side, bend knees, push with arms and until you can straighten elbows, and as you sit up, slowly swing your legs over side of bed.
Never bend from the waist, always bend from your hips and knees, keeping your back straight. Avoid heavy lifting or carrying because your pelvic and spinal joints may be unstable, especially later in your pregnancy.
Stand with feet and knees well apart. Keeping head and spine straight, bend your knees and gently lowering your body to a squatting position. Heels may lift off floor. To stand up again, push up with your legs and then straighten knees.
Stand with one foot placed forward in front of the other. Keeping your head and back straight, bend your knees, and lower yourself onto back knee, which rests on the floor. To stand back up, push up from the floor, straightening your legs.
Always hold onto nearby support for extra balance and control while squatting, climbing stairs, and sitting down. Avoid standing for long periods, or sitting with your knees crossed as this adds to poor circulation in the legs and pelvis. When possible sit with your legs elevated to help the blood flow in your feet and legs.Tags: Childbirth, Sitting, Keeping head, exercise, Bodyweight exercise, Pregnancy, Obstetrics, Pelvis