Improving Your Posture
You probably have not had a lecture on proper posture since you were about thirteen years old. However, the importance of posture goes way beyond what your mother and grandmother lectured about. How you hold your body will help you stay comfortable and help you deal with pregnancy discomforts in a much easier manner.
Imagine your body as a building, and proper posture is the foundation. If your body is built on a shaky foundation, it would fall under the added pressure of changes to its structure, like the added weight and movement of the uterus and baby during pregnancy.
During pregnancy you must continually adjust how you hold yourself and carry yourself. Your center of gravity, which is located just below the umbilicus (belly button), will also shift as your uterus and baby grow, usually starting in the fourth month, or 16 to 18 weeks. To prevent improper posture from becoming a habit, you really need to watch how you stand, sit, and carry yourself during the months of pregnancy.
Fact
During pregnancy, you actually have a decrease in the synovial fluid in your joints. This makes them more prone to injury. Be sure to avoid bouncy and jerking motions while exercising.
The benefits of maintaining proper body posture during pregnancy are many, including:
Fewer backaches
Better body awareness
Ease in breathing difficulties
Posture goes beyond just standing up “straight,” particularly when you consider your spine is not a straight series of bones, but rather a series of S-curved bones. You want to ensure that you hold your shoulders back, and your feet are shoulder-width apart. Tuck in your tailbone and tuck in your chin so that the top of your head (the crown) is up. This means holding your head as if a string were pulling at the top and holding the shoulders back while your pelvis is loose and mobile.
This might feel odd to you at first, but with practice it will become a habit. Some women find that having friends and family remind them works well, while others place stickers in appropriate places to remind them to stand up straight!
Essential
When getting up from a sitting or sleeping position, remember to use proper body mechanics. Try to assume a kneeling position and bring one foot forward and push your body up. Use the bed or a chair for support as you do this. This will help you prevent injury and maintain safety.
Sitting
When sitting, it is possible to avoid slumping over the desk at work, slouching in your chair, or even in the car. Remember to sit on your “sit bones,” the ischial tuberosities. They will bear the weight of your body. Place your hands on your knees and pull yourself into an upright position. You will feel your spine lengthen. Remember to tuck your chin in and pull your crown up, as you would with standing postures. If you need some help keeping your pelvis tucked in, consider sitting with a towel tucked under your sit bones.
Standing
Standing tall is not the only solution to a standing situation. Many women find themselves in situations where they stand for long periods of time. While standing “straight” and with the proper posture, you will avoid problems such as backache. There are things that you can do to make this situation more comfortable.
If you will be standing in one location, like a workstation, for long periods of time, try moving around whenever possible. Be sure to stand with your feet shoulder-width apart. Shifting your weight from leg to leg can help with the stress and strain. Wearing low or no heels is also important. Some women find that placing a box or a telephone book under the desk or table and propping a foot up also reduces strain on their bodies.
If these methods do not help you solve your body aches, see if it is possible to obtain a very tall chair to place at your workstation. When all else fails, ask your practitioner for recommendations for the workstation, as sometimes employers need some medical prodding.
Alert
Avoid dehydration at all costs! Drink water every chance you get — before, during, and after a workout. Severe dehydration can cause major problems like preterm labor, but even mild dehydration can lead to problems like headaches, poor concentration abilities, and fatigue. Your body needs about 48 to 64 ounces of water every day, and even more when exercising.
Lifting and Bending
When lifting something or bending, it is also wise to watch your body. You probably bend over more often than you think as you pick things up around the house, or lift a child into the bathtub. However, even reaching above your head to grab something off a tall shelf can pose a potential hazard to body mechanics. Remember to keep your chin and pelvis tucked, do not let your knees go beyond your toes, and bend at the knees. Never bend at the waist, this can unduly strain your back, not to mention that in the coming months your waist will be disappearing!
Sleeping
Most of us regard bedtime as a time to flop on the bed and crash. You find that when you are pregnant, life is not so simple, nor is how you sleep. Remember that sleeping in a good position will help you get more sleep down the road. During this first trimester, your sleeping arrangements will not be altered much, except by increased middle-of-the-night trips to the bathroom. Continue to pay attention to your sleeping situation as the months go by and your pregnant abdomen begins to swell.
