Wrong posture during pregnancy will harm the fetus

Women should be careful about many things when they are pregnant. They should also pay attention to their daily sitting and sleeping postures. What sitting posture is more beneficial to the health of the fetus for pregnant mothers?

1. Best sitting posture

The chair that pregnant mothers sit on should not be too high or too low, and should be 40 cm. When changing from a standing position to a sitting position, the pregnant mother should first support herself with her hands on her thighs or armrests, and then sit down slowly. When sitting, first lean forward slightly, use both hands to support your waist and move slowly towards the chair back, then move your hips to the chair back, straighten your back, let it rest comfortably on the chair back, and spread your feet parallely. When sitting in a deep chair, your back should be straight against the chair back, your thighs should be horizontal and at right angles to your knees, so that you are less likely to suffer from low back pain.

It is best to choose a chair with a backrest, sit as far back as possible, and lean your back straight against the chair back. The hip and knee joints should be kept at right angles as much as possible, the thighs should be kept as horizontal as possible, and the legs can be spread apart and parallel to each other.

Therefore, the correct sitting posture for pregnant mothers is to lean their backs against the back of the chair and, if necessary, place a small pillow near the kidneys. If the pregnant mother works while sitting, it is necessary to get up and walk around from time to time, as this will help blood circulation and prevent hemorrhoids. If the pregnant mother has a lot of writing or computer work, it is best to give herself some relaxation at least every hour.

If a pregnant mother takes a long-distance train journey, sitting in a seat for several hours is harmful to the body. Therefore, it is necessary to stand up and walk around in the carriage on the train to facilitate blood circulation. Pregnant mothers who take trolleybuses, buses and subways should not be shy about asking for a seat for themselves for the sake of their own health and their unborn children, because sudden braking can cause you to lose balance and fall.

2. The best standing posture

Pregnant mothers should avoid standing for long periods of time, otherwise it will not only cause back pain, but also aggravate lower limb edema and varicose veins. Therefore, the correct standing posture for pregnant women is to relax their shoulders when standing, keep their legs parallel, feet slightly apart, the distance slightly less than shoulder width, and feet straight. When standing like this, the center of gravity of the body falls between the two feet, making it less prone to fatigue. However, if you stand for a long time, you can stand with one foot in front of the other and change the front and back positions every few minutes so that your weight falls on the outstretched front leg, which can also reduce fatigue.

If the nature of a pregnant mother's job requires her to stand for long periods of time, this will slow down blood circulation in the legs, leading to edema and varicose veins. Pregnant women who are about to become mothers must give themselves a break regularly, sit on a chair, and put their feet on a small stool. This is beneficial to blood circulation and relax the back.

If you don't have the conditions to sit, choose a standing position that makes your body most comfortable and exercise the corresponding muscle groups. For example, if you contract your buttocks, you will feel the abdominal muscles supporting your spine. Pregnant mothers often want to straighten their backs and belly, which can cause excruciating pain. Therefore, pregnant mothers who need to stand for a long time can try to shift their center of gravity from toes to heels and from one leg to the other to promote blood circulation.

3. The best lying position

Before the 16th week of pregnancy, it is best to lie on your back with a pillow under your legs to relax your body. Before delivery, the entire abdomen is almost occupied by the uterus. If the pregnant mother sleeps in a supine position at this time, the enlarged uterus will press on the aorta behind the uterus, and the blood supply to the uterus will be significantly reduced, which can directly affect the nutrition and development of the fetus.

In addition, lying on your back may cause varicose veins in your lower limbs, induce early placental abruption, increase the chance of developing pyelonephritis, and harm your health.

Therefore, after 16 weeks of pregnancy, you can adopt a side-lying position, which helps to eliminate muscle tension, relieve fatigue, and avoid the enlarged abdomen compressing the large blood vessels in the abdomen. You can lie on your left or right side, as long as you feel comfortable. You can support your stomach with a quilt or pillow and bend your legs slightly. But remember, pregnant mothers should not lie on their stomachs.

During pregnancy, sleeping on the right side frequently is not conducive to the development and delivery of the fetus. As the uterus continues to grow, other organs in the abdomen are squeezed. If you often lie on your right side, the mesentery will sometimes be in a tense state. The blood vessels in the mesentery that nourish the uterus will be stretched, which will affect the oxygen supply to the fetus, causing chronic hypoxia in the fetus and affecting the growth and development of the fetus.

The reasonable sleeping position for pregnant women during pregnancy is lying on the left side, which can avoid the occurrence of the above-mentioned diseases. To ensure the health of the baby and yourself, pregnant mothers must develop the habit of sleeping on their left side after 6 months of pregnancy.

4. Best walking posture

Because the pregnant mother's abdomen is protruding forward, the center of gravity is unstable and the vision is affected, it is easy to fall, so special attention should be paid when walking. When walking, pregnant mothers should keep their backs straight, raise their heads, tighten their buttocks, touch the ground with their heels first, step firmly, maintain whole body balance, and walk steadily. Don't walk on your toes. Use handrails or railings when possible, avoid walking too fast, and don't thrust your abdomen forward.

There is a kind of maternity support belt on the market that can help pregnant mothers lift their heavy abdomen and make it easier for them to walk. Hiking is very beneficial for pregnant mothers, as it can enhance the tension of leg muscles and prevent varicose veins. But once the pregnant mother feels tired, she should stop immediately, find the nearest stool and sit down to rest for 5 to 10 minutes.

When going up the stairs, place one foot on the step in the order of toes first and heels later. At the same time, straighten your waist, shift your center of gravity forward, and push forward with your back foot.

Pay attention to tilting the pelvis slightly forward, lifting the upper body, dropping the shoulders slightly backward, retracting the chin, straightening the chest and hips, and protruding the abdomen to maintain the balance of the whole body. When walking, be sure to step firmly with each step. Especially when going up and down stairs, keep your back straight, look clearly at the stairs, go up and down step by step, and make sure each step is firm. Place your entire foot on the step, toes first, heels second. It is dangerous to use only your toes. If there are handrails, be sure to use them when walking to avoid falling.

Hiking is very beneficial for pregnant women. It can increase the tone of leg muscles, prevent varicose veins, and strengthen abdominal muscles. But once you feel tired, stop immediately, find the nearest stool and sit down to rest for 5-10 minutes.

If you don't have the conditions to take a walk in the park, you can choose a street with less traffic to avoid inhaling too much polluted car exhaust. When walking, be sure to keep your body upright and your shoulders relaxed. Before taking a walk, choose comfortable shoes, preferably with low heels and loose soles.