Your Posture During Pregnancy

Good posture is one of the simplest ways to feel better during pregnancy. 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 if you have questions or concerns.