Posture in Pregnancy and Postpartum

During Pregnancy, the changes to the body are remarkable. Making room for a growing baby is not an easy feat! However, mother’s bodies are incredible in that they adapt for this very special experience. As the baby grows, the mother’s center of gravity shifts anteriorly resulting in an increased lumbar lordosis, as well as increased physical demands to the abdominal wall and pelvis. Poor postural control during this time can result in pain, fatigue, and even difficulty with labor. 

With all of this in mind, it is important to encourage movement, rest, exercise, and good postural control in order to not only minimize symptoms during pregnancy, but thrive!

How a specialized Physical Therapist can help you!

  • Help you to properly strengthen your pelvic girdle muscles, which includes, your abdominals, back, hips, and pelvic floor muscles! While exercising in general can be very beneficial, it is very important to make sure you are engaging the proper muscles, in the right way, and at the right time, in order to maximize your strengthening, avoid injury, and improve your posture! 
  • Using proper support such as a “belly band”, appropriate pillows for sleeping, and ergonomic chairs for working can increase your muscle performance, by decreasing pain and abnormal muscle tone that can impact muscle firing, and ultimately posture.
  • Mindful alignment! Anyone can tell you to “fix your posture”, however it is important to work with a specialized physical therapist in order to ensure that you are standing upright, sitting up correctly, sleeping in the right position, walking, running, squatting, lifting, and more! This way, you are maximizing your efforts during the time that your body is changing the most. 

Movement!  

Movement of any kind is helpful during this time. We are not meant to be sedentary individuals as this leads to pain, stiffness, weakness, and poor posture. Working with a specialized physical therapist during pregnancy is especially important as many individuals could feel fearful or exercising in the “wrong way”, or unsure what is “too much”, or “too little”. Work with someone who understands the changes of pregnancy and will help you come up with a movement plan that is best suited to your specific needs, and lifestyle!

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