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Do’s and Don’ts of Posture During Pregnancy

Welcome, expecting mothers!

Pregnancy is an extraordinary journey filled with excitement, anticipation, and a whole lot of changes.

One of those changes is your posture.

As your belly grows, your center of gravity shifts, which can affect your stance and movements.

Today, you’ll understand how to maintain a healthy posture during pregnancy. From sitting and lying down to the correct way to get up.

You can read OR watch the video below.

Proper Sitting Posture During Pregnancy

Sitting for extended periods can be challenging when you’re pregnant. It’s not only about comfort but also about maintaining good posture to avoid strain on your back and pelvic areas.

How to Sit Correctly :

  –  Keep your back straight

Make sure you’re sitting back in your chair with your back straight and your buttocks touching the back of your chair.

This position helps you avoid straining your lower back.

  –  Use a cushion for support

To reduce the pressure on your lower back, consider using a cushion for support. Place it in the curve of your lower back to maintain the normal curve of your spine.

  –  Keep your feet flat

Avoid crossing your legs. Keep your feet flat on the floor and ensure they are at a right angle to your knees. Your knees should be level with your hips or slightly higher.

  –  Maintain a slight chin tuck

Keep your chin slightly tucked in, eyes looking forward, and shoulders gently pulled back. This will ensure your neck and upper spine stay aligned.

How to Lie Down During Pregnancy?

The growing baby bump can make finding a comfortable sleeping position a bit of a challenge.

However, maintaining proper posture while lying down is crucial for both mother and baby.

The Right Way to Lie Down :

  –  Lie straight :

Make sure your head, neck, and shoulders are supported. You can use a pregnancy pillow or a regular pillow to ensure comfort and alignment.

  –  Use a pillow under your knees :

Placing a pillow under your knees while lying on your back can help alleviate lower back pressure.

  –  Don’t place your hand under your head

If you’re lying on your side, avoid placing your hand under your head. This could cause strain to your neck and shoulder.

  –  Place a pillow between your knees

If you’re sleeping on your side, particularly your left side (which improves circulation to your heart), place a pillow between your knees to keep your hips aligned and alleviate pressure on your lower back.

How to Stand Up During Pregnancy

Even standing up requires a little more thought when you’re pregnant. The growing baby bump can throw off your balance, making you more prone to falls.

The Right Way to Get Up :

  –  If you’re lying straight, turn to your side, bring both legs off the bed, and then push your body up to a sitting position. This reduces the strain on your back and abdominal muscles.

Remember, your comfort and safety are paramount.

If you’re unsure about your posture or movements, always consult with your healthcare provider. They can provide personalized advice tailored to your body and stage of pregnancy.


This may seem like a lot of information to take in, especially when you’re already going through so many changes.

But remember, these tips are here to help you navigate your pregnancy journey with more ease and less discomfort.

Maintaining proper posture can greatly alleviate common pregnancy aches and pains. And above all, listen to your body.

Rest when you need to, adjust as necessary, and embrace this beautiful journey of bringing new life into the world.

If you have any questions or concerns, we’re here to assist you on this remarkable journey. Stay healthy, and take care of yourself, dear expecting mothers.

Your well-being is crucial for the little life blossoming within you.

About Author

Dr. Vinod Gore

Dr. Cheitraley Gavale

Contact: +91 88888 22222
Email – [email protected]

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