Improving Posture During Pregnancy with Chiropractic Care!

by | Feb 16, 2024 | 0 comments

12 min read

When expecting a baby, your body embarks on a remarkable journey, but it’s not always a walk in the park.

Among the myriad of changes, poor posture often rears its head as a symptom, leading to backaches and discomfort that can turn your pregnancy glow into more of a pregnancy groan.

This is where chiropractic care comes into play, like a knight in shining armor ready to rescue your spine!

Chiropractors specialize in the musculoskeletal system, understanding how to realign and support your body through these transformative months.

Their gentle, non-invasive techniques can help alleviate the strains caused by your changing center of gravity, offering much-needed relief.

Not only does this make your daily life more comfortable, but it also prepares your body for a smoother delivery!


5 Causes of Poor Posture during Pregnancy

5 causes of poor posture during pregnancy

  • A Balancing Act: As the baby grows, the mother’s center of gravity shifts forward. To avoid toppling over, she might lean back, which can strain the muscles in her lower back.
  • The Hormone Tango: Pregnancy releases a hormone called relaxin, which loosens ligaments. This loosening is great for childbirth but can be a bit of a party pooper for posture, making joints less stable.
  • Weight Gain Central: Gaining weight is a healthy and necessary part of pregnancy. However, the extra pounds, especially around the belly, can pull the spine forward, leading to a posture that’s less than ideal or placing unnecessary strain on your knees.
  • Muscle Fatigue Fiesta: Growing a human is exhausting work, and it can tire out your muscles. Tired muscles are less effective at holding you up straight, leading to a slouchy posture.
  • The Sleepy, Uncomfortable, Toss-and-Turn: Finding a comfortable sleeping position when you’re pregnant is like trying to find a needle in a haystack. Uncomfortable sleep can lead to muscle stiffness, further affecting posture.


The Proper Standing Position during Pregnancy

pregnant lady

Standing during pregnancy can sometimes feel like balancing a watermelon while walking on a tightrope. But fear not! Achieving the proper standing position is not as hard as it sounds, and it’s crucial for keeping both mom and baby comfortable.

First off, let’s talk about the way you stand. Keep your feet about hip-width apart to give your body a sturdy and balanced base. Avoid locking your knees; keep them nice and relaxed. Keeping your knees straight can add more strain to your joints, which is a big red flag for your posture. 

Having your knees slightly bent helps stabilize your body and prevents added pressure on those joints. This enables you to maintain good posture all throughout your pregnancy.

Now, onto the spine. You might feel like leaning back because, let’s face it, your belly is turning into a front-loading backpack. However, this is a no-go for good posture. Instead, try to stand up straight. Imagine your head being pulled up by a string towards the ceiling, elongating your spine and tucking your pelvis under. This doesn’t mean puffing out your chest like a proud peacock. Keep it natural.

Shoulders play a crucial role, too. Let them drop down and back, almost like they’re trying to escape your ears. No hunching forward – you’re not a turtle, even if you sometimes feel like one.

The pelvis is the tricky part. It likes to tilt forward during pregnancy, thanks to the extra weight in front. Counteract this by gently tucking your pelvis under as if you’re trying to point your tailbone straight down to the ground. 

Lastly, think about your weight distribution. Instead of letting all your weight sink into your heels or tip forward onto your toes, distribute it evenly across the entire foot. Grounding yourself, ready to take on whatever the day throws at you – or drops, like that toy you need to pick up for the tenth time today. Doing this keeps the weight balanced evenly and, in turn, improves your overall posture during pregnancy.


How to Properly Sit during Pregnancy

Finding the proper sitting position during pregnancy can often feel like trying to sit on top of a pile of rocks—not exactly the most comfortable thing to do! But with a few adjustments, you can find ideal sitting positions that work for you.

First things first, let’s talk about your chair. It should be like Goldilocks’ choice – not too hard or soft, but just right. A chair with good back support is like a trusty sidekick, there to prop you up when you need it. If your chair feels lacking, a cushion or a rolled-up towel at the small of your back can work wonders, even for neck pain relief.

Now, how you sit is key. Plant your feet firmly on the ground. If they don’t reach, no worries—a footrest or a stack of books can do the trick.

Speaking of hips, let’s ensure they’re happy. Sit back in your chair so your hips are as far back as they can go. This helps align your back with the chair and avoid any slouching. Slouching might feel good for a moment, but it’s like overeating candy—it seems like a good idea until your stomach (or, in this case, your back) starts to complain.

Your shoulders should be relaxed, not hunched up by your ears. Think of them as melting away from any tension. And your neck? Keep it nice and straight, aligning it with your spine, like a majestic giraffe, elegant and poised.

Last but not least, take breaks. Avoid sitting for long periods. Although a comfortable sitting position can seem tempting, sitting for too long can make you stiff and sore. Stand up, stretch, or take a short walk now and then. It’s a bit like hitting the refresh button on your computer – sometimes, you just need a quick reset.


The Proper Sleeping Position during Pregnancy

pregnant woman during chiropractic care

There’s a secret to mastering the art of snoozing while you’re expecting, and it’s all about the position. Otherwise, you may find yourself losing precious hours of rest.

The star of the show for pregnant sleepers is the side-sleeping position, specifically on your left side. Why the left side, you ask? It gives your blood and nutrients a VIP pass to reach the baby easily. This position also keeps the weight off your liver, which is just trying to do its job without a baby pressing down on it.

Now, simply lying on your side is only part of the story. Here’s where pillows come in—and not just one, but potentially a whole squad of them. Pillows will be your best friend throughout pregnancy. 

Keeping a pillow between your knees can help align your hips. This helps reduce stress on your hips and lower back. Another pillow under your belly can add extra support for your growing baby. And if you want an extra oomph of support, feel free to add a small, rolled towel or a cushion at the small of your back.

But wait, there’s more! Your upper body shouldn’t feel left out. Keeping your head and shoulders slightly elevated can be like a secret weapon against heartburn, a frequent uninvited guest during pregnancy nights. This elevation is like building a gentle slope that keeps the stomach acids where they belong – in your stomach.

Of course, as your pregnancy progresses, getting into and out of bed can feel like a gymnastic event. The key here is to move slowly and gently. When getting into bed, sit on the edge first, then use your arms to support you as you turn onto your side. 

When getting out, roll onto your side first and then push yourself up with your arms. It’s like doing a slow, careful dance, where the goal is not to win a trophy but to simply get up without feeling like a creaky door.


How Pregnant Women Should Lift Objects

Lifting objects during pregnancy is like handling delicate glassware; you need to be careful, thoughtful, and maybe a bit more sophisticated than usual. It’s not just about getting the job done but doing it in a way that keeps both the mommy-to-be and the little bundle of joy safe and sound.

First things first, let’s address the elephant in the room—your growing belly. It’s not just a cute baby bump; it’s also changing your center of gravity. This means that the way you used to lift things, like bending over with your back, is now off the table. Instead, we’re going to focus on a technique that’s more back and shoulder-friendly and bump-friendly.

Start by standing as close to the object as you can. Your feet should be firmly planted on the ground, about hip-width apart. This stance is your foundation, your rock. It’s like planting your feet as if ready to face a gust of wind—steady and strong.

Here’s the golden rule: bend at the knees, not the waist. Think of it as doing a graceful squat. Your back should stay straight, like a regal queen sitting on her throne, not hunched over like a question mark. Your belly naturally comes forward as you squat down, balancing you out.

As you prepare to lift, tighten your stomach muscles gently. Don’t hold your breath; keep breathing. This is like giving your body a gentle hug from the inside, supporting your spine and giving you that extra strength.

When you’re ready to lift, use your legs—those powerful muscles in your thighs—to do the heavy lifting. Imagine your legs are like the powerful pistons in an engine, propelling you upward. Lift straight up without twisting your body. Twisting while lifting is a no-no; it’s like trying to tango while holding a tray of glasses.

And here’s a piece of advice worth its weight in gold: if something feels too heavy, it probably is. This isn’t the time to test your superhero strength. If an object seems like it might be a challenge, ask for help. There’s no trophy for lifting heavy things while pregnant, only the risk of a sore back or worse.


How Chiropractic Care Uplifts Your Posture during Pregnancy

When it comes to pregnancy, carrying a baby is a bit like carrying a bowling ball around all day, every day, for months. Naturally, this can lead to some not-so-fun changes in posture. Enter Dr. Doerr and the world of chiropractic care, which is like having a secret tool kit for tackling these posture puzzles.

Chiropractic care, especially with an expert like Dr. Doerr, focuses on the spine, which can be stressful during pregnancy. As the belly grows, the curve in the lower back becomes more pronounced, leading to a posture that’s out of whack. It’s like your body is trying to adjust to the new weight in front, but sometimes it overdoes it.

Dr. Doerr’s approach typically starts with a thorough assessment. He’ll look at how a pregnant woman stands and moves, noting any posture changes that have occurred with pregnancy. This is crucial because each woman’s pregnancy experience is as unique as a fingerprint – no one-size-fits-all solution here.

After the assessment, Dr. Doerr might use gentle spinal adjustments. These adjustments are like hitting the reset button on your spine. They help realign everything, taking some of the pressure off the nerves and muscles that have been working overtime due to the pregnancy. It’s a bit like tuning a piano, adjusting each key (or, in this case, vertebra) so it plays its note (supports the body) just right.

But Dr. Doerr doesn’t just stop at adjustments. He knows that good posture during pregnancy is like a team sport – it requires more than one player. So, he might recommend specific exercises that strengthen the core muscles. These muscles are like the body’s natural corset, helping support the spine and improve posture.

Additionally, Dr. Doerr might give advice on daily activities, like how to sit, stand, and bend in ways that are kinder to your spine. It’s like learning a new set of moves that keep you and your baby safe and comfortable.


10 Tips for Proper Posture during Pregnancy

10 Tips for Proper Posture during Pregnancy

  • Stand Smart: Think of your body as a stack of building blocks. Keep your ears, shoulders, hips, and ankles in a straight line. It’s like stacking books neatly on a shelf – everything lines up just right.
  • Sit Like a Boss: Choose a chair that supports your back, or place a cushion behind you for extra support. Keep your feet flat on the floor – if they don’t reach, use a footstool. Finding a good sitting position is key in powering through your pregnancy.
  • Sleeping Position Matters: Sleeping on your side, especially the left side, is the golden ticket. Use pillows for support – one under your belly, one between your knees, and maybe another behind your back. This is like creating a cozy nest for your body.
  • Mindful Movements: When bending to pick something up, bend your knees and squat, keeping your back straight rather than bending at the waist. It’s like being a graceful elevator, going straight down and up.
  • Stay Active: Gentle exercises like prenatal yoga or walking can strengthen your muscles and improve your posture. Think of it as your body’s daily maintenance routine.
  • Stretch It Out: Stretching exercises, particularly for your back and chest, can be really helpful. This is like doing a daily tune-up for your muscles.
  • Mind the Shoes: Skip the high heels (sorry, fashionistas!) and go for comfortable, supportive shoes. It’s like choosing the right tires for a smooth ride.
  • Weight Management: While weight gain during pregnancy is normal, staying within the recommended range helps in maintaining good posture. Think of it as keeping your ship balanced.
  • Take Breaks Often: If you’ve been in one position for a while, get up and move around. It’s like pressing the reset button on your posture.
  • Practice Good Posture: Last but not least, practice makes perfect. The more you focus on maintaining good posture, the more natural it will become. It’s like learning to play a new instrument – the more you practice, the better you get.

pregnant lady

Align Your Spine: Chiropractic Solutions for Pregnancy Posture Woes!

At Bergen Chiropractic and Sports Rehabilitation Center, our chiropractic team, under the leadership of Dr. Gregory Doerr, adheres to the highest medical standards to provide superior chiropractic help. Our mission is to provide unparalleled patient care in a comfortable, healing atmosphere. 

Access our contact form or call us at (201) 945-4075 to learn more about our chiropractic care services! Our offices at 532 Anderson Avenue, Cliffside Park, NJ 07010, and 62 Summit Ave, Hackensack, NJ 07601, are ready to welcome you as we proudly serve the areas of New York, New Jersey, Philadelphia, PA, and Baltimore, MD. Also, access our blog, Facebook, and Instagram pages for more information on how to practice good posture during pregnancy!