6 best Postural hygiene during pregnancy


Good posture is any position in which you try to hold your body while sitting, laying down, or standing. During the pregnancy, it is important to maintain your posture. Pregnancy posture involves giving proper training to your body to sit, walk, stand and lie in different positions.

It helps to put the least strain on the area of your back. A woman may feel that she is going to topple with the growth of her belly. There are different steps that you can take in order to manage a good posture. You can also manage proper body mechanics.

Many pregnant women report issues of back pain because of not knowing about the accurate postures and their management. It sometimes takes time to get the right posture. Here, we have mentioned the six best postures during your pregnancy.

  • Standing

Try to pull the head crown straight up towards your home’s ceiling. It will help to enhance the distance between your pelvis and rib cage. Chin will be pulled back toward your spine. Shoulders can be pulled downwards and outwards. Now, pull the belly button toward your spine.

Contract glutes and move knee forward slightly. Legs will be at the hip distance apart. Avoid standing for too long periods of time during pregnancy. You can sit to take a rest if you are having back pain.

  • Sitting

People often consider it worthless to set a good posture for sitting. It can put a greater strain on the muscles of your back. Pressure on your spine enhances up to 16 times when you sit as compared to being in a laying down position. Use a rolled-up in the area of the lower back.

It will help you to maintain your spine’s lumbar curvature. Now, pull your head straight up. It helps to enhance the distance between the pelvis and rib cage. Some women prefer footrest. Avoid crossing your thighs as it can put pressure on the muscles involved in the movement. 

Do not sit for more than half an hour. Sit using your legs apart from the length of your hip. We recommend you to not sit on a low chair or stool.

  • Getting Out Of Your Sitting Position

Gently, bring yourself to the chair front. Now, push on the muscles of your leg to stand. If your pregnancy is at the final stages, you can ask someone to help you for standing.

  • Bending And Lifting

If you are at home, you may not stop doing certain home tasks. You may have to bend while placing laundry in the washing machine. For this, try to bend your knees and hips lower to your body. Now, avoid stopping forward your spine in order to lift weights.

Try to keep the area of your back straight. We recommend you avoid twisting the area of your spine if you are carrying a load.

  • Walking

It is good for fitness and health to go on a walk daily. Walking may be painful for you if you are experiencing a PGP. You may feel unable going to uphill or to a beach. Maintain your posture during the walk like standing. Try to walk tall and pull your belly button toward the area of your spine.

Take one stair up at a time. Do not try to climb more than one stair during the pregnancy.

  • Sleeping

Try to lie on the side specifically after sixteen weeks. It helps you to prevent compression of your blood vessels present on the back. The reason is that your uterus grows and vessels can be compressed. Keep one pillow between your legs in order to keep them parallel.

You have to place a towel below the area of your bump. When you turn sides on your bed, keep your knees parallel. If you are turning, keep contracting the pelvic floor and abdominal muscles.

We recommend you to not decide your body postures yourself. If you are pregnant, you should have enough information about the good postures you have to maintain. We are not stopping you to have other sitting positions for a short period of time.

You can stand, walk or sit using your own positions but try to adopt them for a short time period if they are not according to accurate body postures. Put minimum stress on your back and do not lift heavy objects. Try to sit for a little time as possible if you have back pain.