Your body undergoes a number of different changes during pregnancy which can have quite the impact on your posture and in turn leave you feeling stiff and sore.
In this blog we will discuss some of the common postural changes and provide some tips and tricks on how to best prevent them impacting your day to day function.
One change that you notice quite early in pregnancy is changes to your breasts - they become larger and heavier which means that your shoulders and chest may be pulled forward.
This can cause your upper body to become ‘hunched’ forward and can create tension in your upper back and shoulders, as well as your chest muscles.
To avoid upper back and neck pain, ensure you have a well fitting bra that is going to give you enough support.
Another very noticeable change during pregnancy is your ever growing belly. We already have a natural curve in our lower back called a lordosis. In pregnancy, the change in weight through the abdomen can enhance the lordosis and deepen the lower back curve, especially when postural muscles become tired.
To try and reduce excessive lordosis, which can promote stiffness and soreness, try to slightly tuck your tail bone under and ensure your weight is evenly distributed between both feet.
Likewise when you are sitting, try a rolled up towel or jumper placed at your lower back to help support the lower back joints and prevent discomfort.
It’s also important to change your position regularly- sitting or standing in one position for too long can cause your muscles to become stiff and sore so make sure you try and move your body gently, regularly, including exercises like shoulder rolls or gentle neck rotation.
After the birth of your baby it is very important to continue with good postures- of particular note is your feeding position. Make sure you have a supportive chair with arm rests and prop your baby up on some pillows to ensure you’re not hunched over to reach your baby. Try some gentle movements of your neck side to side or up and down whilst holding your baby to avoid holding your neck in a fixed position for too long.
Thanks to our Physio Anna Coney for writing this blog.