--- title: "Pregnancy and Posture at Sutter Health" description: "Proper posture and alignment during pregnancy can decrease low back and neck pain and fatigue." url: "https://www.sutterhealth.org/health/posture" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. Posture # Your Posture During Pregnancy Good posture can help keep you comfortable when you're expecting.  * * * September 27, 2024Medically reviewed by [Carrie C. Yiakis, M.D.](https://www.sutterhealth.org/find-provider/dr-carrie-c-yiakis-1046233432) Good posture is one of the simplest ways to feel better during [pregnancy.](https://www.sutterhealth.org/services/pregnancy-and-childbirth) Standing, sitting and lying with proper alignment can ease back and neck pain, reduce fatigue and keep you more comfortable as your body changes.  ## How Pregnancy Affects Posture As your baby grows, your center of gravity shifts forward, pulling your lower back into a deeper curve. Your abdominal muscles stretch, hormones loosen your joints and ligaments and all of this makes it harder to stay aligned.  ## Finding Better Alignment  With a little practice, you can protect your back: - Keep your ear, shoulder and hip in a straight line - Use a gentle pelvic tilt by tucking your pelvis under - Engage your abs and glutes to help support your lower back  ## Standing Well - Keep the pelvic tilt and avoid swaying forward - Tuck your chin so ears and shoulders align - Don’t lock your knees or stand too long in one spot - Wear low-heeled, supportive shoes - Rest one foot on a small stool or sit on a tall chair for tasks like cooking or folding laundry - A maternity support belt can help, too  ## Sitting Comfortably  - Sit all the way back in the chair, thighs supported - Keep knees level with hips - Don’t cross your legs — it reduces circulation - Maintain that gentle pelvic tilt and avoid slouching  ## Resting and Sleeping  - **Semi-reclined:** Prop your head with pillows and keep knees bent - **On your side:** Place a pillow between your legs, one under your belly and another behind your back for extra support - **On your back:** Avoid this position after the first trimester. If you do rest this way, prop your head and place a pillow under bent knees to ease pressure  ## Lifting and Bending Safely  **Your joints are looser now, so take extra care:** - To lift, keep feet apart, bend your knees and bring objects close before standing - Push rather than pull when moving items - Never bend at the waist with straight knees — squat, sit or kneel instead - To get out of bed, roll to your side first, then push up with your arms With a little awareness and support, these small adjustments can make a big difference in how you feel throughout pregnancy. [Talk to your provider](https://www.sutterhealth.org/patient-resources/my-health-online) if you have questions or concerns. ## Explore related topics [Pregnancy](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Pregnancy%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Healthy Pregnancy](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Healthy+Pregnancy%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness) ## Support at Every Step From conception to delivery, our [pregnancy and childbirth](https://www.sutterhealth.org/services/pregnancy-and-childbirth) providers put you first. [Book an Appointment](https://www.sutterhealth.org/find-provider-results?facets=%5B%7B%22i%22%3A%22c_providerSpecialties.specialty.name%22%2C%22v%22%3A%5B%22Infertility%22%2C%22Nurse+Midwife%22%2C%22Obstetrics+and+Gynecology%22%2C%22Reproductive+Endocrinology%22%5D%7D%5D&limit=10&verticalKey=healthcare_professionals) ## Meet our care team ![Carrie C. Yiakis, M.D.](http://a.mktgcdn.com/p/GYp7jSrCOf82lVHju3PkcCDSIlQibu4M32TkVOMEN1M/480x480.jpg) [Carrie C. Yiakis, M.D.](https://www.sutterhealth.org/find-provider/dr-carrie-c-yiakis-1046233432) Obstetrics and Gynecology ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"WebPage","name":"Pregnancy and Posture at Sutter Health","description":"Proper posture and alignment during pregnancy can decrease low back and neck pain and fatigue.","url":"https://www.sutterhealth.org/health/posture","breadcrumb":{"@id":"https://www.sutterhealth.org/health/posture#breadcrumblist"}} ``` ```json {"@context":"https://schema.org","headline":"Your Posture During Pregnancy","alternativeHeadline":"Pregnancy and Posture at Sutter Health","description":"Proper posture and alignment during pregnancy can decrease low back and neck pain and fatigue.","datePublished":"2024-09-27T15:22:12Z","dateModified":"2026-10-23T16:03:12Z","publisher":{"@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org"},"image":{"@type":"ImageObject","url":"https://edge.sitecorecloud.io/sutterhealt962c-sutterhealt8fce-production57cc-4860/media/Project/SutterHealth/SutterHealth/Images/health-topics/pregnancy/preg-woman-stretch-desk-600x300.jpg?h=300&iar=0&w=600","width":"600","height":"300","caption":"preg woman stretch desk"},"@type":"MedicalWebPage","breadcrumb":{"@id":"https://www.sutterhealth.org/health/posture#breadcrumblist"},"reviewedBy":[{"@context":"https://schema.org","@type":"Person","name":"Carrie C. 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