Exercises and relaxation technique during pregnancy

Postural changes in pregnancy

Accompanying the gradual weight gain in pregnancy and its centralizing distribution is the
hormonal effect on ligamentous structures. These factors alter the posture of the pregnant
women. The body’s center of gravity moves forwards and when this is combined with stretching
of weak abdominal muscles, it often leads to a subsequent hollowing of the lumber spine with a
rounding of the shoulders poking chin. There is a tendency for a back muscles to stretch, extra
strain is placed on the ligaments and the result is backache, usually of sacroiliac or lumbar origin.
Postural re-education, including correction of the ‘pelvic tilt’ should be taught. Advice relating to
comfortable positions in sitting, standing, lying and general mobility, and how to lift correctly
must be given to avoid back pain.
Posture for comfort in different positions
Sitting
The pregnant woman should choose a comfortable chair, which supports both back and thighs.
She should sit well back and if necessary, place a small cushion or folded towel behind the
lumber spine for additional comfort. The seat height should allow the feet to rest on the floor, or
a small stool. If relaxing in an easy chair, the head can be supported and the legs elevated on
stool.
Standing
The posture should be as tall as possible with both the abdomen buttocks tucked in. weight must
be evenly distributed on both legs, to prevent undue strain on the pelvic ligaments and spread
between the heels and the balls of the feet. A medium or low-heeled shoe, which gives support,
should be used; high heels should be avoided, as it will throw the balance of the pregnant woman
too far forwards shoulders are to be down and relaxed to prevent thoracic aches.
Lying
Equal pressure on all parts of the body will lead to a good posture in lying with no undue strain
on any one area. Lying flat on the back should be avoided as far as possible because of the
danger of supine hypotension. Lying with two to three pillows to raise the head and shoulders,
will avoid the risk. It may be more comfortable with an additional pillow under the thighs to
reduce the tension behind the knees.
Side lying with pillows under the top arm and knee is usually a comfortable position in
pregnancy.
Getting up from lying can be done by bending the knees, rolling on to one side, and then using
the arms to push up into a sitting or kneeling position. This would avoid strain on both back and
the abdominal muscles.
House hold activities
Household task may be performed in a sitting position as much as possible. When activities are
done in standing position, the working surface should be at the correct height to avoid the need to
stoop and subsequent backache. For jobs at the floor