5 Important Postures to Prevent Back Pain in Pregnancy

5 Important Postures to Prevent Back Pain in Pregnancy

Pregnancy is supposed to be a happy time! But for most women, there is a fair degree of discomfort which is experienced in pregnancy. One of the biggest complaints is - BACK PAIN. Read on to know how you can reduce it or totally avoid it in pregnancy!

According to a 2007 research published in the National Library of Medicine, 50% women will experience back pain in pregnancy and almost 75% will experience back in after labor and in postpartum period. This number is massive but the article also says that 72% women with back pain are likely to benefit from back care practices. So its essential you read along and incorporate these strategies when you are expecting!

5 important postures to prevent back pain during pregnancy

Let us explore five essential postures that expectant moms can use while standing, sitting, sleeping, and changing positions to keep back pain at bay.

1. The Standing Posture:

Maintaining proper posture while standing can significantly reduce back strain. Follow these guidelines:

  • Stand up straight with your shoulders back and relaxed.
  • Distribute your weight evenly on both feet.
  • Engage your core muscles to support your lower back.
  • Avoid locking your knees; keep them slightly bent.
  • If standing for extended periods, shift your weight from one foot to the other or use a footrest to relieve pressure.

2. . The Sitting Posture:

Good sitting posture can make a world of difference when it comes to back pain. Here's what you can do:

  • Choose a chair with proper lumbar support or place a cushion behind your lower back.
  • Sit with your feet flat on the floor and knees at a 90-degree angle.
  • Avoid crossing your legs, as it can strain your lower back.
  • Take regular breaks to stand, stretch, and walk around if you have a desk job.

3. The Sleeping Position:

Sleep is crucial during pregnancy, and the right sleeping posture can help alleviate back pain:

  • Sleep on your left side with your knees bent and a pillow placed between your legs. This posture improves circulation and reduces pressure on your back.
  • Consider using a pregnancy pillow to provide support to your growing belly and keep your spine aligned.
  • If you need to change positions during the night, do so with care. Roll onto your back or right side while keeping your knees bent.

4.Transitioning Gracefully:

Changing positions throughout the day can be a relief, but it's essential to do so with care:

  • When getting up from a sitting or lying position, roll onto your side first, then use your hands to push yourself up. Avoid straining your back with sudden movements.
  • Use your legs and thighs, not your back, to lift objects. Bend your knees and keep the object close to your body while lifting.

5. The Relaxation Pose:

Finally, consider practicing relaxation techniques to ease back pain and reduce stress:

  • Sit or lie down in a comfortable position.
  • Close your eyes and take slow, deep breaths.
  • Visualize tension leaving your body with each exhale.
  • Focus on relaxing your back, shoulders, and neck.
  • Consider adding soothing music or guided meditation to enhance the experience.

How to get in and out of a car when pregnant:

Getting in and out of a car when pregnant can be a bit challenging as your belly grows and your mobility changes. Here are some steps to make it safer and more comfortable:

Getting In:

  1. Approach the Car Carefully: Stand close to the car and make sure the path to the car door is clear of obstacles.

  2. Open the Door Wide: Open the car door as wide as possible to create a larger space for you to enter.

  3. Adjust the Seat: If possible, have the driver's seat adjusted to allow more room for your belly.

  4. Turn and Sit: Turn your body to face the open car door. Keep your knees together and your feet close to the car.

  5. Lower Yourself Slowly: Lower yourself gently onto the seat, leading with your backside. Use the door frame and the seat for support.

  6. Swing Your Legs In: Once seated, swing your legs into the car, one at a time.

  7. Adjust Your Seatbelt: Make sure your seatbelt is correctly positioned low across your hips and between your breasts.

Getting Out:

  1. Slide to the Edge: When you're ready to get out, slide your bottom to the edge of the seat, closer to the door.

  2. Swing Your Legs Out: Swing your legs out of the car one at a time, ensuring they are firmly on the ground.

  3. Use the Door Frame: Hold onto the door frame for support as you start to stand up.

  4. Push Up Slowly: Use your leg and arm strength to push yourself up gradually, avoiding sudden movements.

  5. Take Your Time: Stand up slowly and wait for a moment if you feel lightheaded or dizzy.

  6. Close the Door: Once you're out of the car, close the door carefully.


Remember, every pregnancy is different, and your comfort and safety should always be the top priorities. If you have any concerns or find it increasingly challenging to deal with pregnancy related back pain please consult your gynaecologist for personalized advice and recommendations.

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1 comment

  • Deeksha reddy

    Super article! Very useful ma

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