Posture Protection for Your Back

As the baby develops, your ligaments loosen and your center of gravity shifts. You are carrying the weight of your baby and uterus, as well as any energy stores of fat added to your hips and torso.

The way you walk, sit and stand are likely to change and may strain your back. Protect your back and neck by paying attention to your posture. Here’s how:

  • Keep your chin level. When your head is held up and your neck is straight, your spine relaxes and falls into a straight line.

  • Relax your shoulders.

  • Tilt your pelvis forward to counteract the arch of your lower back.

  • Bend your knees slightly, and avoid locking them when you stand.

  • Keep your feet shoulder-width apart and wear flat shoes or those with medium-height heels.

  • Consider a larger bra. If you’ve noticed that your breasts have grown larger, you may need to be re-sized for a more comfortable and supportive bra. If you are not wearing a bra in the correct size (80% of women aren’t!), it can throw off your posture. Seek out a certified bra fitter at a reputable center that sells nursing bras.

  • Consider a “baby band” (or “baby hugger”). The bands or band-reinforced clothing provide additional support to the growing uterus and stretching abdominal muscles, and can be helpful for low back pain.

Disclaimer:  This page is not intended to provide individual medical advice. Always personally seek the advice of a physician or other qualified healthcare provider with any questions you have related to your health or medical condition. Never disregard, avoid or delay contacting a doctor or other qualified healthcare provider because of something you read here. 

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