| Many discomforts of pregnancy are related to poor | | | | doing any exercise program. |
| posture: an aching lower back, rounded shoulders, | | | | Tips for Maintenance of Good Pregnancy Posture: |
| sciatic nerve pain through the legs and buttocks. Good | | | | 1. Ensure you stand straight by imagining a string |
| posture becomes imperative as the growing baby's | | | | attached to the top of your head that someone is |
| weight puts extra load on your spine. | | | | pulling on. |
| Since the weight of the baby is not centered over the | | | | 2. Try to keep your abdomen pulled in to reduce the |
| mother's center of gravity, then it can affect the | | | | curvature in your lower back and try to maintain a |
| mother's postural alignment (particularly in the lower | | | | pelvic tilt. |
| back). Ligaments, loosened from the effect of the | | | | 3. Try to pull in your buttocks to ensure that your |
| relaxin hormone, exacerbate the impact on posture. If | | | | centre of gravity is over your hips (along with the |
| you think that you don't have the time or energy to | | | | abdominal muscles, this acts as a natural corset for |
| consider your posture then think again! | | | | the lower back). |
| Lower back pain occurs during pregnancy when the | | | | 4. Remember to keep your knees soft when standing |
| spine has an exaggerated curve. The abdominal | | | | as locking the knees can increase the amount of |
| muscles become stretched as the baby grows and | | | | curvature on your lower back. |
| they are less able to keep the lower back in good | | | | 5. Choose a good straight-backed chair when sitting. |
| alignment. The weight of the baby pulls the lower part | | | | Maintain a pelvic tilt and avoid slouching with your |
| of the spine forward resulting in pressure and irritation | | | | knees level with your hips. If necessary place a small |
| in the joints, discs and soft tissue. To compensate for | | | | pillow or towel in the small of your back if you feel that |
| the load, many mothers-to-be tilt their upper body back, | | | | you need extra support. (NB never sit with your legs |
| which can create even more distortion in the lower | | | | crossed as this can reduce circulation and is a factor in |
| back. | | | | the development of varicose veins). |
| However slumping forward because of fatigue has it's | | | | 6. When sleeping, side lying is generally the |
| own problem as it can be more difficult to breathe and | | | | recommended position as it is a good position to take |
| slumping pushes the rib cage down onto the stomach. | | | | the stress off your lower back without reducing blood |
| The compression reduces the space available for the | | | | flow to the placenta. By placing a pillow between your |
| stomach and stomach acid may be forced into the | | | | legs then you can support the weight of the top leg to |
| esophagus resulting in heartburn. | | | | reduce lower back strain. Some women find placing a |
| Some of the common discomforts of pregnancy can | | | | pillow under their abdomen can assist in supporting the |
| be avoided by standing and sitting properly. Stretching | | | | weight of the uterus. |
| and exercise can also play a significant role. However | | | | After around the 4th month of pregnancy, back |
| a word of caution needs to be added that it is | | | | sleeping should be avoided as the weight of baby and |
| important to stretch gently and not do any exercises | | | | uterus can compress blood vessels. This can reduce |
| that might put excessive strain on the joints. Check | | | | the blood flow to the placenta and the baby. |
| with your doctor or health care practitioner before | | | | |