Posture changes during pregnancy is both very common and very normal. Things like an increase in the low back curve, a waddling walk and more rounded through the upper back are the most obvious changes. But other changes include extending through the knees, shifting through the pelvis and an anterior shift of the head all can occur.
When looking at posture changes during pregnancy the most obvious change is to the pelvis. During pregnancy, the posture of the pelvis undergoes significant changes due to the growing belly and shifting center of gravity. As the pregnancy progresses, the weight of the uterus and baby causes the pelvis to tilt forward, which is known as anterior pelvic tilt. This shift can lead to an increased curve in the lower back (lumbar lordosis), contributing to lower back pain and discomfort. The forward tilt can strain the muscles and ligaments that support the pelvis, especially the lower back, hips, and abdomen.
Another common posture change during pregnancy is to the neck. During pregnancy, the changes in the body’s center of gravity and weight distribution can also significantly affect neck posture. As the belly grows and the pelvis shifts forward, the body naturally compensates by adjusting the alignment of the spine, including the neck. This compensation often leads to the head jutting forward, which is known as forward head posture or cervical kyphosis.
The forward positioning of the head increases the strain on the muscles and ligaments of the neck and upper back. It can also contribute to tension headaches, neck pain, and discomfort in the shoulders and upper back. As the body adapts to accommodate the growing baby, the muscles in the neck and shoulders may tighten and become fatigued from holding the head in a misaligned position. This can exacerbate the discomfort felt in the lower back and pelvis since poor alignment in one part of the spine often affects the rest of the body.
While these postural changes are normal they don’t have to cause you ongoing pain and discomfort throughout your pregnancy.
Seeing many pregnant women in practice I have my favourite things to help alleviate posture induced pain.
Top 5 tips to support posture during pregnancy
1. Get adjusted
Chiropractic care is a great way to keep moving and reduce pain during pregnancy. Specific pregnancy adjusting can help clear any joint dysfunction thus allowing the nervous system to function optimally. This makes way for better neural control of the musculoskeletal system which can lead to a reduction of pain.
2. Stretch Regularly
With poor posture comes tight and sore muscles. Stretching specific muscles that tend to get tight during pregnancy can help the body cope better with the ongoing postural changes of growing a baby. The glutes and hip flexors are the most common ones we recommend stretching.
3. Keep Active
Staying active through pregnancy is strongly recommended for both the health and mum and baby. It’s important not to increase the amount of exercise you usually do and its not recommended to start something crazy new (if you don’t usually run now is probably not the time to start). Exercise like pilates, yoga or swimming are fine to take up and are actually my favourite pregnancy exercises. They can stimulate that aerobic fitness while at the same time focusing on strength and flexibility.
4. Be Mindful of Sitting Posture
This is a big one and something most pregnant mums don’t think about until they have a breech baby! Sitting in a slouched position, whether on the couch, chair or car is one of the worst things you can do for your posture and for the positioning of your baby. Slouching back causes a posterior tilt in the pelvis which puts strain through your lower back. This position also narrows the lowest part of the uterus which makes baby want to go in a more head up position (its more comfy up there). It also then leads to slouching through the upper back – hello neck and shoulder pain. Sitting using a support like a cushion, towel or lumbar support pillow, or sitting on an exercise ball can help encourage good posture.
5. Use supportive belts/clothes
If the pelvis is at a point its causing a lot of pain and effecting daily activities then using a supportive sacroiliac belt or some supportive shorts/tights are a great way to add some stability to the area. This can help with decreasing pain and also reducing any further injury to the area.
Once again posture changes in pregnancy are very normal but they shouldn’t cause you daily pain. Taking small actions weekly can help your body cope with the physical demands and allow you to enjoy your pregnancy.
Here are 3 ways we can help!
1. Head on over to our blog to learn more about Chiropractic and pregnancy
2. Email us at admin@innerbloomchiropractic.com.au
3. Call the practice on 9720 0777
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