One thing is certain: your posture will be affected by the baby growing in your tummy. As the baby grows and gets heavier, your pelvis has a tendency to tilt forwards. Your lumbar region and knees will also be affected by this. When the body is out of alignment, it has to work harder to find an upright position. The muscles that are meant to offer the body support have to work particularly hard and become tight.
Factors which will affect your posture:
- Muscular imbalance prior to your pregnancy
- Bodily changes as a result of your pregnancy
- The size of your baby
- Weight gain during pregnancy
- Your fitness level before, during, and after the pregnancy
What constitutes a good posture?
Let somebody check the following points of your body: ankles, knees, hips, shoulders and ear. All these points should form a straight line when seen from the side.
Nearly all new mums need to be reminded to try to aim for a straighter, or ‘longer’ spine – as if you are trying to touch the ceiling with your head. Let your feet point forwards, avoid arching your back and roll your shoulders back. Feel proud!
Remember all of the work involved in being a mum: a lot of lifting, carrying the baby, forward bending, picking up toys – to mention just a few things. As you can see, this involves some rotation of the trunk, and hunched shoulders will make things worse.
What can you do about your posture now?
Here are a few tips that might make things easier for you. They are simple tips, but remember it is the little things that make the difference.
✅ Sit comfortably and straight when you breastfeed or bottle-feed.
✅ Make sure to engage the core muscles when you pick up the baby from the bed, car seat or highchair.
✅ Don’t carry the changing bag and the baby on the same side, but distribute the weight over both sides.
✅ Bend your knees when you pick up your baby or put your baby down. Don’t be like a crane, bending forward with straight legs.
✅ Avoid holding the baby on only one of your hips.
✅ Don’t hang over the buggy as if it were a Zimmer frame – stand up tall!
✅ When you move your baby, hold your baby close to you.
✅ Avoid sitting still for too long.
✅ Avoid twisting your body when you lift the baby, the car seat or other heavy things.