Good posture is essential during pregnancy to ward off back pain. Your uterus expands up to 1,000 times, combined with the added weight you have to carry around, this throws out your centre of gravity and puts huge strain on your back muscles. These tired muscles then become painful and your posture becomes poor, leading to a hunchback form! Not only that it can also lead to sciatica. To prevent back pain and sciatica you need to:
- Strengthen the postural muscles, known as your core
- Stretch tight hip flexors
- Stretch hamstrings
Follow these tips to help maintain your posture, which will help prevent that pain in the back during pregnancy and post natal!
- Keep your knees ‘soft’ so they are unlocked and relaxed. Slowly rock forwards and backwards between the balls of your feet and heels, distributing your weight evenly towards the arches of your feet as you slowly stop.
- Tilt your pelvis back at the same time draw your navel into your spine so it feels like it lifts upwards and backwards. You should feel your lower back lose some of the natural arch.
- You may feel like you have grown an inch.
- Let your shoulders drop down and feel your neck relaxed.
Avoid wearing high heels, as this accentuates the curve of your lower back and pushes you further forward and makes you even more unstable!