As a chiropractor and a mum, I know firsthand how physically demanding pregnancy can be. I experienced my share of back pain and discomfort during that time. Just as many of you do!
As your baby develops, your body adjusts to the extra weight and shifting centre of gravity. These natural changes can lead to muscle tension, lower back pain, sciatica, and challenges with maintaining comfortable movement and posture.
But, with good posture, gentle movement, and supportive sleeping positions, you can help reduce strain on your body and stay as comfortable as possible throughout your pregnancy.
Let’s take a look at some of my posture tips to support your body during pregnancy.
Is it easy to maintain good posture as baby grows?
There are many ways that your posture will be challenged during pregnancy. But there are things you can do to help maintain good posture habits throughout.
You see, as your pregnancy progresses and baby grows, your gravity shifts forward and your body starts to change. This change in dynamics and biomechanics can lead to different postures, and extra strain placed on your lower back and your hips.
It can be hard to practice good posture habits with all this going on. However, the first place to look at should be your sitting and standing posture.
Standing posture
To help maintain good standing posture, try to stand with your weight evenly distributed between both feet, rather than favouring one side. Many people tend to lean back into the curve of their lower back, so it’s also helpful to keep your core activated.
Gently pull your tummy in to engage those muscles, which provides added support and stability.
Sitting posture
Sitting posture is just as important. Choose a chair with good lumbar support, or use a small cushion behind your lower back to help maintain the natural curve of your spine.
Keeping both feet flat on the floor, rather than crossing your legs, can help promote better circulation and prevent added pressure on your lower back. If you do sit for long periods throughout the day, it’s a good idea to move around. Try to get up and move for 10 minutes for every hour that you’re seated.
Try to maintain a natural and neutral alignment between your head and shoulders. This helps to avoid forward head posture, which may lead to headaches and neck pain.
Pregnancy stretches to help relieve back pain
Gentle stretching can help relieve tension and improve mobility, making it easier to adapt to your changing body. Here are a few simple stretches that many pregnant women find helpful for back pain.
Cat-cow stretch
This classic yoga movement can help relieve tension in your lower back and improve spinal flexibility.
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Inhale as you drop your belly slightly and lift your chest, looking forward (cow pose).
- Exhale as you round your back, tucking your chin to your chest (cat pose).
- Repeat slowly for 5-10 breaths.
Seated forward bend
This stretch can help release tightness in the lower back and hamstrings.
- Sit on the floor with your legs extended.
- Place a small cushion under your hips if needed for support.
- Gently reach toward your toes, keeping your back straight.
- Hold for 20-30 seconds, breathing deeply.
Pelvic tilts
Pelvic tilts can help strengthen your core and relieve lower back discomfort.
- Stand with your back against a wall, knees slightly bent.
- Gently rock your pelvis forward and backward, flattening and then slightly arching your lower back.
- Repeat 10-15 times.
- These stretches should always feel gentle. Never painful. If anything feels uncomfortable, modify the movement or stop altogether.
How to sleep comfortably during pregnancy
Getting a good night’s sleep can become more challenging as your belly grows, but a few simple adjustments can make a big difference.
Side sleeping is generally recommended during pregnancy, as it promotes better circulation and reduces pressure on your spine. Placing a pillow between your knees can help keep your hips aligned and relieve lower back strain. A small pillow or rolled-up towel under your belly can also provide extra support, particularly in later stages of pregnancy.
If you find yourself waking up with back pain, check your mattress. A firm yet supportive surface can help keep your spine in a neutral position. If your mattress feels too soft, a mattress topper or extra support beneath your hips may help.
Getting comfortable may take some trial and error, but prioritizing spinal support while sleeping can go a long way in helping you wake up feeling more refreshed.
There is also research that supports chiropractic care during pregnancy. According to published research studies from the Journal of Chiropractic Medicine, ‘chiropractic evaluation and treatment may be considered a safe and effective means of treating common musculoskeletal problems that affect pregnant patients’.
And back pain is the most common musculoskeletal problem that we experience.
The research also reports that 31% used alternative therapies during pregnancy, and chiropractic was the third most common therapy. Massage was the most common, followed by yoga.
And I think that’s a great combination to help your body and posture when pregnant. Find out more about chiropractic and pregnancy back pain here.
Massage. Yoga. Chiropractic.
Key points
- To support your body during pregnancy, be mindful of your standing posture, your sitting posture, and overall posture habits.
- Practice pregnancy stretches to relieve back pain.
- Sleep comfortably by side sleeping, placing a pillow between your knees, and checking your mattress for support.
- Chiropractic care is generally considered a safe and effective means of treating common musculoskeletal problems during pregnancy.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Author: Dr Kirsten Strudwick (Chiropractor) is a Doctor of Chiropractic with 15+ years of experience in Marrickville, Sydney, and runs Marrickville Chiropractic Care. Holding a BSc and M.Chiro from Macquarie University, her practice focuses on holistic, patient-centred care. Kirsten has a clinical interest in a range of areas including women’s health, paediatric care, and pregnancy-related treatments.
