Motherhood is a most important phase in the life of all women. Expecting a baby is one of the most beautiful moments in a woman’s life. Pregnancy brings along many physiological and psychological changes in the body of a woman. Along with joy and beautiful thoughts about your baby, pregnancy also brings along more than its share of hormonal changes, aches, and pains. All these changes call for certain changes and restrictions on your activities, which are part of your daily life. These restrictions are necessary for safe growth and development of the baby. These include certain activities and postures to avoid the safety of mother and the baby.

Wrong postures during pregnancy cause pelvic or back pain. It is absolutely necessary to maintain correct postures while standing, sitting, bending, or lying down. If you are pregnant, you must avoid the following activities and postures for yours as well as baby’s safety:

Activities to avoid during pregnancy

• Gymnastics
• Squatting
• Heavy weight lifting
• Intense cardio
• High impact aerobics
• Intense jumping
• Any rigorous work
• Driving or traveling on a bumpy road

Standing postures to avoid during pregnancy

• Avoid drooping while standing, stand erect.
• Avoid standing in the same position for a prolonged time.
• Avoid bending forwards or backwards.
• Avoid stooping down to pick up something, go down on your knees slowly and pick up.
• Avoid standing tilted forward or backward. You must stand upright to avoid any pressure on your stomach.
• Avoid putting weight on one foot while standing, distribute your weight evenly, or keep shifting weight between left and right foot.
• Avoid tilting your head downwards or sideways while standing, keep your head upright or forward-looking position.

Sitting postures to avoid during pregnancy

• Avoid sitting in a cross-legged posture.
• Avoid sitting in the same position for prolonged time.
• Avoid hanging your legs in the air while sitting, as it causes swelling in the legs
• Avoid sitting on the edge of a bed or a chair, as you are likely to lean forward for balance.  Always sit resting on a back support.
• Avoid slouching or leaning on one side while sitting, as that puts pressure one side of your hips. Sit comfortably distributing your weight evenly.
• Avoid twisting your waist while sitting on a rotating chair, instead move your entire body along with the rotating chair.

Sleeping Postures You Must Avoid

• Avoid lying down on your stomach, instead of sleeping on side, particularly left side.
• Avoid lying flat on your back, instead of sleep in a half-sitting-position leaning on your back with the support of pillows.
• Avoid putting pillows under your shoulders while sleeping.
• Avoid sleeping in a curling position, as this restricts blood circulation to your hands and legs.
• Avoid getting up with a sudden jerk from a lying position.

This informational article is intended to educate pregnant women about what postures to avoid during pregnancy for their safety. Please contact your gynecologist for correct standing, sitting, and sleeping postures during pregnancy.