Great Exercises

Posture Exercises

The best approach to avoid back problems during pregnancy is prevention. By coming into pregnancy with strong back and abdominal muscles, good posture and graceful body movements will minimize backaches due to pregnancy. But don’t panic. It’s not too late to learn body mechanics that will minimize your back pain during pregnancy.

Sitting: When sitting, keep you head level and chin up. Keep your buttocks to the back of the chair to maintain a slight inward curve in your lower back. Sometimes, a small pillow or rolled towel in the small of your back help. Do not slouch. When possible, keep your feet elevated on a small ottoman or stool.

Sleeping: Never sleep on your stomach, sleep on your side, with knees drawn up or on your back. Sometimes, placing a pillow between your knees will prevent strain on the lower back.

Getting Up: When getting out of bed or any other reclining position, roll on your side and bring your knees up toward your chest. Push up on your elbow and ease your feet over the edge of the bed and come to a sitting position. Never sit straight up from a lying back position.

Standing: When standing, keep your head level and your chin slightly tucked in. Stand tall, stretching the top of your head toward the ceiling. Relax your shoulder, but tighten your stomach muscles to tuck in your stomach. But, try not to stand for long periods of time. If you must, keep one foot up on a stool with your knee bent to prevent strain on your lower back.

Lifting: When lifting, keep your head level and your chin up. Keep you back straight, bend your knees and squat as low as possible with your feet apart. Lift with the strength of your legs. Never twist or turn while lifting. Once you have picked up an object, hold it close to you. Always lift and carry loads at waist level or below. Keep stomach tight so your back is in a good position.