Correct Way to Sit During Pregnancy

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Correct Way to Sit During Pregnancy

Nearly every day, I have to answer a question about how to sit properly during pregnancy. As this is a very important one, I’d like to offer you the advice I give my patients, hoping it will help you to avoid an exacerbation.

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.

Although a great deal of information on the internet is reliable, it does not cover all essentials. I have spent thirty years helping clients patients during pregnancy, and I want to pass on what you should do to prevent or reduce any back pain

woman with red dress 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.

best chair SI joint pain

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. 

thespinery.com latex seat posture cushion

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.  

seat wedge for pregnancy

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) ★★★★★

correct latex seat cushion

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. 

seat cushion foam density chart

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) ☆☆☆★★

memory foam seat wedge bad

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.  

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) ☆☆☆☆★

cheap memory foam seat cushion

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) ☆☆★★★

gel seat cushion with red cross on top of it

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.

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:

woman jogging low back pain

  • 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!

 

**As a service to our readers, Axial Chairs provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
Dr Lawrence Woods DC

Dr Lawrence Woods DC

Founder

My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort.

With 30 years of spinal healthcare experience in Ireland as a chiropractor, I learned the value of high-quality sitting for living a happy and healthy life.

I have a Chiropractic Degree from Life Chiropractic College West and I am NBCE Physiotherapy certified.

 

Dr Lawrence Woods

My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort. With 30 years of spinal healthcare experience as a chiropractor, I learned the value of high-quality sleep for living a happy and healthy life. I have a Chiropractic Degree from Life Chiropractic College West and am NBCE Physiotherapy certified.

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