Pregnancy is an exciting time in a soon-to-be mom's life, and no one wants any discomfort or pain to spoil this excitement. When you're pregnant, your body goes through numerous changes and to keep up with your body’s requirements during this time, it's important to know how to sit the right way and which sitting position to avoid.

Similar to lying in the right position, avoiding specific sitting postures during pregnancy is equally important. A common problem during pregnancy is low back and hip pain. Therefore, how you sit plays an important role in your and your baby's overall health.

Proper Posture and Its Importance During Pregnancy?

A good posture refers to the way you hold your body. Having a good posture simply means your body is in line whether you're sitting, standing, or sleeping. It's like supporting the natural curve of your spine. Remember to avoid any such myths you hear about sleeping postures during pregnancy. This even applies to your sitting or standing pregnancy postures.

Now, during pregnancy, having good posture is super important. If your posture isn't right, it could lead to extra aches, pains, and even more serious problems that could affect your and your baby's health too.

Also as you get closer to your delivery date, good posture becomes even more crucial. Your muscles start to get ready for labor, and even simple movements, like stretching, can cause discomfort when following the wrong sitting positions.

So, having a good posture means fewer complications when it's time to deliver. So, paying attention to how you sit is not just about feeling good but can also make things smoother for your little one.

What Sitting Positions to Avoid During Pregnancy?

Now that you understand how important a good posture is during your pregnancy, it's equally crucial to know which positions to avoid.

Here are some sitting positions to avoid during pregnancy:

Crossing your legs

The first sitting position to avoid during pregnancy might seem to be a tricky one. Many of us tend to cross our legs when we sit down, but during pregnancy, this could cause some severe issues.

Crossing your legs while sitting might make your joints swell, mess with your blood circulation, and maybe even cause inflammation. Plus, it could affect your blood pressure by restricting the flow, so it's better to avoid it!

Using a chair or stool without a backrest or leg support

If you're sitting on a chair or stool without a backrest or leg support, it puts extra pressure on your lower back and pelvis, leading to back pain and maybe even sciatica symptoms.

So, it's better to pick a comfortable chair with good back and leg support to reduce back pain during pregnancy. It not only keeps you comfy but also gives uplifts your health.

Sitting in the same position for too long

Taking rest during pregnancy is crucial, but if you stay in one position for too long without changing the posture, you might end up causing more problems than you solve. There are different ways to sleep that you can follow as a pregnant woman.

That's why the next thing on our list of sitting positions to avoid during pregnancy is not sitting in the same way for too long. If you're on a couch or a chair, try changing positions every 10 to 15 minutes to keep things normal.

Dangling your legs while sitting

Here's another sitting position you should definitely skip: letting your legs dangle. It might be a little difficult, especially if you are on the shorter side, but it's something you can easily fix.

The easiest way to handle this is to make sure you get a chair that helps you fix your feet firmly on the floor. Hanging your legs above the ground level can affect your blood circulation, leading to painful swelling and inflammation.

Getting used to these small tips and tricks might take a while to get used to, but practicing good sitting habits during pregnancy can be a game changer. All you need to remember is no dangling your legs and to get yourself proper back and leg support, that's it you're good to go!

Tips to Help You Practice Good Sitting Posture During Pregnancy

Tips to Help You Practice Good Sitting Posture During Pregnancy
  • When you sit, keep your body straight and avoid slouching. Use a strong chair with lower back support. Make sure your knees are a bit lower than your hips, and your feet can touch the ground.
  • Pick a chair with armrests that allow you to relax your shoulders and your elbows to stay close to your body.
  • You can also take support from your pregnancy body pillow to maintain the correct sitting posture.
  • Avoid chairs on wheels; they might move when you're sitting down or standing up.
  • Take a break every hour. Stand up and walk around. Avoid crossing your legs while sitting because it can affect your blood flow.

How to Find a Good Pregnancy Sitting Position Without a Back Support

  • Start by sitting at the edge of your chair and slouching a bit.
  • Straighten up and arch your back, then hold that position for a few seconds.
  • Ease back a little (about 10 degrees); this is a good sitting posture.
  • Make sure your body weight is even on both hips.
  • Keep your hips and knees forming a right angle; use a footrest if needed.
  • Avoid sitting the same way for more than 30 minutes.
  • At work, set your chair and desk height so you can sit close. Rest your elbows on the chair or desk and keep your shoulders relaxed.
  • If your chair rolls, turn your whole body instead of just twisting at the waist.
  • To stand up, move to the front of your chair. Stand by straightening your legs, avoiding bending forward. After standing, do some safe back stretches.

The Bottom Line

There's a bunch of information to process but being pregnant comes with a lot of changes. Finding yourself the right pregnancy pillow along with these tips can make your pregnancy journey smoother and effortless.

Keeping a good posture can help with those common pregnancy aches and pains. Rest when you need to, adjust things as you go, try to understand what your body requires at what time, and most importantly enjoy this amazing journey of bringing a new life into the world.

If you ever have questions or concerns, consult your medical professional. So take good care of yourself! Eli & Elm believes that your well-being is super important for that little one growing inside you.


Stanford Medicine: Pregnancy and Posture

Web MD: Good Posture During Pregnancy

Dynamic Chiropractic: Sitting Positions to Avoid During Pregnancy

Cleveland Clinic: Pregnancy: Correct Posture & Body Mechanics