Posture and Pregnancy: Essential Tips for Expectant Mothers

You may not fully understand the true value of proper posture until you’re in pain—and/or pregnant. While we’ve dedicated a good chunk of our time learning about the benefits of good posture and how a posture bra can help, our own founder Kristina had a chance to test out our product under an exciting new set of circumstances: during her recent pregnancy. 

Maintaining proper posture in pregnancy is not always an easy task. You may be feeling tired, moody, nauseous, achy—often all at once. In a lot of ways your body may feel like it’s working against you when it comes to keeping good alignment, but it’s worth putting a little extra effort into counteracting the effects of your growing belly on your spine.  

Keep reading to learn how to improve posture during pregnancy at every trimester. 

The Importance of Maintaining Proper Posture in Pregnancy

Optimal posture is about putting the least amount of stress on your body. While every woman will have her own unique experience, pregnancy comes with a sea of changes, to say the least. Any less stress on your body during this time can be a godsend. One easy way to do that? Practice good posture. 

Common Posture Issues for Pregnant Women

As your baby grows, everyday activities—even just sitting, standing, walking, and lying down—will become more uncomfortable. Your abdominal muscles will stretch, putting more strain on your lower back. On top of that, an increase in the hormone relaxin will cause your ligaments and joints to loosen as your body prepares itself to deliver the baby. 

Risks of Poor Posture During Pregnancy

As your body changes, you may start to notice the following signs of poor posture:

• You may hunch forward more or shift into a forward head posture, which can cause neck and shoulder pain and sometimes headaches. 
• Your pelvis may tilt further forward, which can lead to pain in the low back and pelvis. 
• Your glutes may weaken as your hamstrings and pelvic floor tighten. 
• You may feel changes in the upper back, which can reduce your lung capacity and make breathing more difficult. 
• The arches of your feet may flatten out some to compensate for the extra weight, making good posture even harder to maintain.

Keep in mind that poor posture during pregnancy can worsen with lack of movement. Avoid sitting or standing in the same position for more than an hour at a time. Take many breaks throughout your day and try to work in various positions. 

Kristina and Ashley, the director of the Metta Mama Yoga in Northern California, discuss more about pregnancy-related issues and pain in this video:

How Proper Posture Supports Your Body’s Changes 

The extra weight of your growing uterus will inevitably pull your spine forward. This more pronounced arch in your back is your body’s way of managing your center of gravity. As your belly gets bigger, that arch may become more severe and lead to more pain in the upper and lower back. Practicing good posture can help you minimize the pain and discomfort that comes with the changing shape of your spine.

How To Maintain Good Posture for a Comfortable Pregnancy

In general, having good alignment in pregnancy won’t look so different from any other period in your life. However, because of the many changes going on in your body, you will have to work harder and be more conscious of your posture, whether you’re standing, sitting, or lying down. 

The Best Way to Stand During Pregnancy

To visualize proper posture in pregnancy, imagine a line that runs straight through your ears, shoulders, hips, and knees. When you stand up, do a scan of your body:

• Hold your head up (imagine a string attached to the top of your head, pulling you upward).
• Position your chin parallel to the ground.
• Check that your ears are in line with your shoulders.
• Draw your shoulder blades back to bring your chest slightly forward.
• Engage your abdominal muscles to help protect your lower back.
• Tuck your pelvis in slightly to reduce the arch in your back.
• Keep a slight bend in the knees.
• Point both feet forward and distribute your weight evenly. 

Overall, try to avoid standing for long periods of time and wear supportive shoes with good arch support. Some women find that placing one foot on a small platform or step stool can help take some pressure off of the lower back when standing. Just make sure to regularly switch the foot that’s elevated. 

How To Sit With Good Posture During Pregnancy

How you sit should look very similar to how you stand, at least from the head to the hips. If you can, use an ergonomic chair that offers lumbar support. Add a pillow or cushion behind you to provide extra support if needed. Relax your shoulders and rest your elbows near your body.

From the hips down, make sure to:

• Keep your hips in line with (or slightly higher) than your knees.
• Sit with your hips as far back on the chair as possible.
• Avoid crossing your legs (which can affect circulation).
• Let your feet rest flat on the floor (or footrest).

As with standing, avoid sitting in one position for too long. Get up at least every hour to walk around and do some quick stretching.

Sleeping Comfortably During Pregnancy

Your posture can greatly affect your sleep quality—even more so with a growing belly. Here are some tips for getting a comfortable night’s sleep:

• Sleep on your left side, with knees slightly bent, to allow for optimal blood flow.
• Place a pillow or cushion between your knees.
• Place extra pillows behind your back or under your belly for additional support.
• Avoid lying flat on your back (especially in the third trimester). The weight of the uterus can reduce blood flow and may cause back pain.
• Avoid lying on your stomach, which can also reduce blood flow and put pressure on the fetus.

Having trouble sleeping? Try these 6 healthy sleep habits.  

Tips for Improving Posture During Pregnancy

Along with practicing good posture as you sit, stand, and sleep, there are several ways to help alleviate pregnancy back pain, reduce muscular imbalances, and improve your body’s alignment. Here are some exercises and supportive accessories we recommend.

Exercises To Improve Posture During Pregnancy

We have found that creating a daily habit—even if it’s just for five minutes—can have a profound effect over time. Doing some simple yet effective yoga stretches during your pregnancy can help alleviate back pain, improve posture, and provide some much-needed stress relief. 

In the video below, follow Kristina and Ashley as they demonstrate 5 yoga exercises to help lengthen and strengthen the body during pregnancy:

 

Supportive Accessories to Enhance Posture

You can also purchase a few useful tools to help you maintain good posture throughout your pregnancy. Our favorites:

• Lumbar support pillows
• Arch support insoles
• A comfortable, supportive posture corrector

Choosing the Right Bra for Proper Posture During Pregnancy

You may start to notice changes in your breasts within the first few weeks of your first trimester. This can include soreness, tenderness, and a slight increase in size. Soon, your everyday bra will no longer be able to provide the support or comfort you need.

Features To Look for in a Pregnancy-Friendly Bra

A pregnancy bra should accommodate for your changing body, promote good posture, and be comfortable. When shopping for a pregnancy bra, look for:

• Adjustability. Your belly isn’t the only thing getting bigger. The bra should offer adjustable features in the band and straps so that it can fit comfortably for all three trimesters.

• Comfort. Ditch the underwire and choose a bra that can allow for changes in the ribcage and bust. If you’re seeing signs of bra strap syndrome, look for a new bra immediately.
• Soft and stretchy fabric. Look for materials that are soft and provide plenty of stretch while still offering good support.

• Support. While you want a bra that is soft, stretchy, and comfortable, you also need one that offers extra support to help prevent slouching and encourage good alignment throughout your pregnancy. 
  
  
  

How the Etalon Bra Supports Proper Posture for Expectant Mothers

Your pregnancy is a very sacred period in your life. Be kind to yourself and dedicate time to take care of you. Focusing on good posture for a comfortable pregnancy will help you alleviate back pain, increase your lung capacity, and get better sleep. 

Along with being mindful of your posture when sitting, standing, and sleeping, you can also do easy yoga stretches and wear a posture bra to help you more naturally find good alignment—these are our most valuable posture tips for pregnant women.

With adjustable straps, four-way stretch material, and an ergonomic design for maximum support, the Etalon posture bra is a valuable tool for expectant mothers. Just ask our new mom, Kristina!   

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