Pregnancy Posture: Creating Space for Baby and Relief for You

Pregnancy Posture Tips- subtle changes will go a long way!

As a pregnancy chiropractor, one of the most common things I see in practice is how daily habits - the things we do without even thinking, can contribute to the pelvic girdle pain or lower back discomfort that so many women experience. By making a few subtle changes in your posture during pregnancy, you will be surprised at the difference it can make!

It’s easy to assume that back pain is just an inevitable part of growing a human. To be honest I am somewhat sick of practitioners telling pregnant women that pain is part of pregnancy. Pain may be a common part of pregnancy ( before you start receiving treatment and care with our team at Dynamic Chiropractic in Hurstville!) but it is not "normal". Often, it’s less about the "weight" of the baby and more about how we are positioning our bodies. When we make small, ergonomic adjustments, we aren't just looking for pain relief; we are actively creating more available space for the baby to get into an optimal position for birth.

Here are a few sneaky posture "mistakes" I often see and the easy changes you can make today.

The Car Console Lean

Next time you’re driving or sitting in the passenger seat, pay attention to your alignment. Many of us have a habit of leaning an elbow on the center console or tilting slightly toward the window.

• The Issue: This creates an asymmetrical tilt or a "torque" in your pelvis. If you’re doing this for 30 minutes every day, you’re essentially encouraging the ligaments and muscles on one side of your pelvis to tighten. Keep in mind the secret to good pregnancy posture is symmetrical and spacious!

• The Fix: Focus on keeping both "sit-bones" firmly and evenly planted on the seat. If your car seat has a deep "bucket" shape, try using a small lumbar roll or a folded towel to keep your hips from sinking lower than your knees.

Crossing Your Legs at the Knees

We’ve all been told to sit "like a lady," but crossing your legs at the knees is one of the quickest ways to irritate your SI joints and tighten the piriformis muscle.

• The Issue: Crossing at the knees rotates the femur and can put unnecessary tension on the round ligaments (those thin bands that support your uterus). This often leads to that sharp "lightning" pain in the groin.

• The Fix: If you feel the urge to cross your legs, cross them at the ankles instead. Keeping your knees slightly apart and lower than your hips helps keep the pelvic "bowl" open, giving your baby more room to engage and tuck their chin.

Slumping Over the Bump

It’s tempting to collapse into the couch at the end of a long day, but a "C-shaped" spine can be quite restrictive.

• The Issue: When we slump, we reduce the vertical space in the abdomen. This can encourage the baby into a posterior position (back-to-back), which can lead to longer labors and more "back labor" discomfort.

• The Fix: Sit "active." Whether you’re on the sofa or at your desk, try to sit on your sit-bones rather than your tailbone. Using a gym ball is a fantastic alternative for home—it naturally encourages your pelvis to stay level and mobile.

Standing on One Hip

Do you find yourself "hitching" your weight onto one leg while standing in line or chatting with a friend?

• The Issue: This puts immense pressure on one side of your lower back and can lead to pelvic instability. You’re essentially "hanging" on your ligaments rather than using your muscles for support.

• The Fix: Keep your weight evenly distributed across both feet. Think about keeping your knees "soft" (not locked) and your tailbone heavy.

Why These "Micro-Adjustments" Matter

Improving your posture isn't about being perfect; it’s about balance. A balanced pelvis leads to:

• Optimal Foetal Positioning: A level pelvis makes it much easier for your baby to find the "path of least resistance."

• Increased Mobility: When your joints aren't locked or torqued, you’ll find it easier to stay active during the final weeks and throughout labour.

• Faster Recovery: Reducing strain on your connective tissues during pregnancy sets the foundation for a smoother postpartum recovery.

  
  

If you’re experiencing persistent pelvic or back pain, it’s often a sign of underlying tension or restriction. We use gentle chiropractic techniques tailored specifically for pregnancy to help realign the pelvis and release that tightness. If there is some sort of restriction, you could be doing all the right things and still find that there is some discomfort that is not going away. If that is the case, it is definitely time to give us a call and get some other strategies in place.

Are you noticing a "favourite" side when you sit or stand? Feel free to reach out or book an assessment at our Hurstville clinic so we can help you get as comfortable as possible for the home stretch!