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  • Exodus Physio

Alleviate Aches and Pains with Good Posture during Pregnancy

As a woman enters the exciting and life-changing phase of pregnancy, it is important to take into consideration the physical changes that come with it and how they can impact posture. Maintaining good posture can help prevent aches and pains, which is a common complaint during pregnancy.


Why is good posture important during pregnancy?

Pregnancy can bring many physical changes to a woman's body, including an increased center of gravity, a shifting of weight, and a growing belly. These changes can put stress on the back, neck, and other joints, leading to discomfort and pain. Good posture during pregnancy can help alleviate these symptoms, as well as reduce the risk of developing conditions such as sciatica. Having a good posture can also help improve breathing, circulation, and digestion, making it easier for a woman to go about her day-to-day activities.


The impact of poor posture during pregnancy

Poor posture can have a significant impact on a woman's body during pregnancy. It can increase stress in the spine, leading to an increase risk of developing back and neck pain, muscle strain, sciatica or nerve-related pain, and "slipped" discs.


Tips for maintaining good posture during pregnancy

Standing/Walking

  • Avoid high heels, which can cause instability and affect your balance

  • Wear comfortable, supportive shoes (avoid flip flops if possible!)

  • Keep your centre of weight on the mid-portion of your foot

  • Maintain an even weight distribution between both feet

Sitting

  • Sit all the way back in the chair with buttock and trunk fully supported against backrest

  • Place foot flat on the floor - use a small stool if chair is too deep

  • Take frequent breaks every 40-45 mins to stretch and move around

  • Use a standing desk or adjustable workstation to allow for alternating between standing and sitting positions

Regular Exercise

Incorporating exercises in your routine can also help improve posture during pregnancy. Here are some exercises that can be helpful:

  • General strengthening exercises to maintain body musculature

  • Pelvic floor strengthening and deep breathing exercises to provide better support for the growing tummy

  • Stretching exercises to alleviate tension build up in the spine

  • Mobility exercises to maintain spinal mobility

It is important to consult with your Gynaecologist or Women’s Health Physiotherapist before starting any new exercise routine during your pregnancy.

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