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WHAT'S HAPPENED TO MY POSTURE?
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One of the most important contributions to a healthy pregnancy is good posture. Proper alignment can decrease lower back pain, neck pain and fatigue.
• The weight of your growing baby causes a misalignment in your lower back as your centre of gravity moves forward.
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• Your abdominal muscles become stretched as the baby grows. These muscles are less able to contract and keep your lower back in proper alignment.
• Hormone levels increase (particularly relaxing) during pregnancy causing joints and ligaments to loosen.
Tips to assist in reducing issues with posture during pregnancy:
• Maintain correct pelvic alignment/tilt at all times
• Regular exercise to help strengthen the muscles in the back, neck, shoulders and abdomen
• Contracting the deep abdominal muscles and pelvic floor to act as a natural "corset" for your lower back
• Avoid standing in one position for long periods of time
• Avoid high heels, which can cause body weight to shift forward even more
• Sit into a chair so that the length of your thighs are supported by the chair
• Sit so the knees are level with your hips
• Place a pillow between the legs to support the weight of your top leg and decrease low back strain
• While laying down, a pillow placed under your abdomen will help support the weight of the uterus
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• Develop strategies for lifting and bending
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