Correct Way to Sit During Pregnancy

Pregnancy is an amazing time in a woman’s life, but it can also be a little uncomfortable. For the nine months, you’re carrying your little one, it’s important to find ways to make yourself comfortable. One of the most important things to do is sit correctly. Here are a few tips on how to sit correctly during pregnancy.

As a general rule, during pregnancy, it is best to sit on the ground with your feet flat, hips higher than knees and lean back in a straight position. This seated position can relieve or prevent any pain or discomfort associated with your lower pelvic floor muscles and spine.

Let me explain why you should read this article:

I practiced across the street from one of Europe’s largest maternity hospitals in Dublin, Ireland. A large part of my chiropractic practice was expecting mothers, suffering from back pain and other biomechanical issues.  I’m also trained as an ergonomist; published a book on posture; spoke on this subject on national tv, designed an orthopedic mattress and neck pain pillow ran a successful Kickstarter campaign on posture correcting devices. Therefore, I can help you to stay comfortable and pain-free during your pregnancy.

A good posture (the way in which your body is held when you are standing, sitting, or lying down) during pregnancy includes training your body to be in positions that prevent too much strain on your back. Regardless of how you feel, you can maintain proper body mechanics and good posture no matter how large your belly becomes. 

Pregnancy Sitting Tips:

An active posture is one in which the ears, shoulders, and hips are aligned with the knees under the hips, thus allowing the foundation muscles to be engaged. Make sure you notice how much easier it is to sit now that you are using your core muscles instead of your spine.

Taking this position naturally requires no conscious effort on your part. As a result, all of your foundation muscles are engaged, and sitting properly is beneficial to your health. There is active, conscious engagement on your part.

It is not the human frame that many chair manufacturers consider when creating them, but rather the idea of a chair. Yet, some chair designers have incorporated this feature.  If you are looking for a new ergonomic chair, choose one that tilts forwards between 8 and  20 degrees.

If you are into super easy and inexpensive alternatives to office chairs, I wrote a fantastic article on how and why you should consider these options for back pain and I encourage you to read it!

Another option is to sit on a seat wedge cushion. Make sure the thicker part of your chair is in the back and that your hips and knees are far apart. For a seat wedge, find orthopaedic inserts that have foam density between 5.0 and 5.5 lbs/ft3. You are the ultimate arbiter. Don’t be misled by words like “orthopaedic” and “doctors recommend.” A wedge should be firm and stable for support and mould to increase surface area. 

I’ve written a complete hands-on review about the Best Seat Cushion for Pregnancy and here are some of the shocking issues that I ran into in this post!

The Benefit of Seat Wedges for Pregnancy

When you have back pain, you should eliminate the causes. In the years that I’ve been working in the health care field, I’ve observed too many health care professionals telling patients to do exercises at home.  

Do you not think exercising should be your first line of defence against back pain? You will usually feel worse after exercising. That’s something you’ve noticed, isn’t it? You could also ask yourself if you had a car that was out of alignment, would you drive it harder and faster? Naturally, I do not believe that. Therefore, you could more severely damage your vehicle and create more significant problems.

Before you seek treatment, ensure you fully understand how your back is affected. Lifestyle changes, posture problems, and other factors may contribute to back pain. These types of pain result from abnormal motor control patterns rather than the body’s usual movement patterns. In our modern times, for instance, are characterized by many people having back pain caused by flexion (bending forward). 

Hunching forward or flexing your neck, or even bending over to pick up something can all cause pain and slow healing. To ensure that your muscles, joints, and discs heal completely, you need to identify precisely what triggers your pain so that you can avoid those triggers altogether. Stabilizing your core with a seat cushion may help you avoid pain triggers.

Best Seat Wedge Cushions for Pregnancy

A wedge cushion can make sitting during pregnancy much more comfortable. People who sit all day while not taking frequent breaks or moving around relieve stress from their spinal discs and pelvic muscles. Less strain on the muscles comes from better alignment! 

Here are my recommendations for seat wedge cushions:

Natural Latex Foam Seat Wedge Cushions (5/5) ★★★★★

A natural latex chair may help you improve your posture and reduce pain while you sit. The heavier parts of your body sink into the latex, while the lighter parts remain free so that your lower body is naturally aligned. As a result, it will improve the flow of blood to the spine, which will reduce pressure points. 

They can be customized in various ways, and they are versatile according to the needs of the user. In addition, they are not harmful since they contain no harsh chemicals or agents.

Memory Foam Seat Wedge Cushions (2/5) ☆☆☆★★

The use of memory foam may be appropriate in certain situations, but not in every case. Memory foam cushions have a different response to pressure than other cushioning materials, so they can be less comfortable if you sit upright or if your body is not as well moulded around them.  I was surprised how similar cheap memory foam seat cushions were on Aliexpress from the listing on Amazon!

When sitting in an upright and seated position, a responsive seat wedge will allow anyone with limited mobility to do so easily. This type of cushion is not ideal for correcting posture or relieving lower back pain due to the almost nonresponsive nature of memory foam. As a result, memory foams retain more heat in warm weather, resulting in a warmer feeling even when cooled down with air conditioning. Because memory foam is a petrochemical, it contains harsh chemicals and fire retardants as well.

Gel/Memory Seat Wedge Foam Combinations (1/5) ☆☆☆☆★

The top of the seat cushion is infused with a gel-like substance. In addition to conforming to your body contours, these pillows appear to lack cooling properties. We found that our customers felt that the pads didn’t provide adequate cooling or comfort.

Gel Honeycomb Seat Wedge Cushions (3/5) ☆☆★★★

Foams based on silicone are used in these cushions.  This type of cushion provides many advantages since it allows air to flow freely and you won’t sweat as much as you might otherwise. Despite silicone’s reputation for durability, it ranked poorly in terms of comfort, support, or satisfaction since it easily bottomed out during use, which made the cushion uncomfortable for the users.

Best Seat Cushion Recommendation for Pregnancy

For years, I tried out different seat cushions in an effort to find one that would provide comfort and support for my pregnant patients, but I never found the perfect solution. Eventually, I decided to design my own seat cushion, and after many prototypes and tests, I finally arrived at a design that worked like a charm. My seat cushion is made of (natural latex) high-density foam and contoured to provide support for the lower back (and eco-friendly!). As a result, The Cushion has quickly become a popular choice for pregnant women who are looking for relief from lower back pain. Moreover, because it is made of natural latex, it is also free of harmful chemicals and safe for both mother and child. If you are pregnant and struggling with lower back pain, I highly recommend giving The Cushion a try. You just might find that it provides the relief you’ve been searching for.

When it comes to seat cushions, there are many options on the market. However, I wanted to create a cushion that would provide more support and comfort than any other cushion on the market. After months of testing different prototypes, I finally designed a seat cushion that met all of my criteria. The cushion is made from natural latex, which is more supportive than memory foam or polyurethane foams. It also has a higher density that helps to keep the spine in alignment. Additionally, the cushion has a 4-way stretch vegan leather so that it is comfortable and durable. The cushion has helped me to stay comfortable during long hours at my desk, and I hope it will do the same for you. Thanks for considering my product!

I explain the concept of my design on a TV show HERE

Sciatica pain during pregnancy

The pain of sciatica when sitting can be unbearable. This condition may affect your sitting environment, so take the following suggestions into consideration:

• Getting up and moving about every 20 minutes is the best way to alleviate this.  
• It is important to use lumbar support to help reduce sciatica pain. Alternatively, you can use a rolled-up towel to support your lower back, if you are in a bind.  
• Your seat should be as high as possible while your feet should remain flat on the floor. Consider using a footrest if necessary.
• It is the tip that I receive the most positive feedback on that I always keep my hips higher than my knees. By doing so, they naturally tilt forward, and your pelvis and spine muscles are relaxed.
• I get great feedback on increasing the width of your chair. The majority of ergonomic chairs have an adjustable seat depth. If you cannot fit three fingers between your knees and the edge of your seat, that’s a key point to remember.
• You can also ease sciatica pain by stretching the muscles in your legs while sitting. Hence, make sure that your legs are extending and contracting even when you are sitting. Throughout your day, it is a good idea to take stretching breaks.
• There should be plenty of space under your desk for your legs. Store your files, cords, printers, and other items elsewhere if your desk is cluttered.
• Sitting isn’t always better than standing since nobody can say for sure.
• Since every sciatica sufferer is unique, you must find what works for you.
• Sciatica pain is usually relieved through a combination of standing and sitting. As often as needed, you should switch the two positions. However, sitting in a low position can cause additional pain when you stand from it.

Takeaway

One of the most important things that I have to offer my patients is ergonomic information. The sitting posture during pregnancy can be a major problem and cause pain because you are carrying extra weight, so it’s imperative that you know how to sit properly. 

For one thing, make sure your back is well supported by either an office chair or sofa armrests. And if possible, try not to lean forward more than necessary as this will put pressure on your abdomen. If these tips don’t work for you then please visit our blog for the most useful guidance of ergonomic information offered by experts in their field!