A significant amount of weight gain occurs due to the growing uterus and breasts during pregnancy, the increase in body fat stores for the purpose of feeding the baby, and the baby growing day by day. In addition, due to hormonal changes, the ligaments between the joints loosen. All of these cause the center of gravity of the expectant mother’s body to shift forward. This situation leads to the increase of the arch in the waist region of the expectant mother, the formation of a hump in the back region and the development of weakness in the abdominal muscles.
These changes that occur during pregnancy cause a stance in which the mother-to-be leans her body backwards and her head forwards to prevent her body from sliding forward, and the shoulders fall forward, which will become more evident as the pregnancy progresses.
These posture disorders that occur during pregnancy can cause back pain, low back pain, leg pain, numbness and tingling sensations that can accompany low back pain in the expectant mother. In pregnant women, it can cause numbness in the hand by causing pressure on the nerves in the arm due to bad posture. Complaints related to posture disorders that occur during pregnancy return after delivery. However, weakness in the abdominal muscles and sagging after birth may be permanent.
Proper posture should be taught to the expectant mother in the exercise program applied during pregnancy. Proper posture is the position that provides the most competence in the body with the least effort. Proper posture is a posture in which the balance of the body is adjusted in such a way that the pressure on the joints is low and does not interfere with the proper functioning of the organs. In a proper posture, the expectant mother can stay relaxed without getting tired. In the proper posture of the expectant mother, the ear, shoulder, upper protrusion of the pelvis, knee and ankle should be at the same level. It is important that the body posture analysis of the expectant mother who plans an exercise program during pregnancy is done by a physiotherapist and that the proper posture is learned by the mother-to-be.
It is important for the expectant mother to use proper posture in her daily life. However, another issue as important as this is how the body shape will be while doing daily work, sleeping and resting. The expectant mother should avoid uncomfortable positions. Here are our suggestions to ensure that they can continue their daily activities without causing discomfort:
· Instead of leaning straight from the waist, bend the knees.
Should sit tall instead of hanging his feet for a long time
· When carrying items, the item should be kept close to the body.
While sleeping or resting, lying on the left side, a pillow should be placed under the stomach, between the knees, under the head.
Elastic and comfortable bra should be recommended to reduce the forward inclination of the body, which causes low back and back pain due to increased breast tissue.
· Pregnant women with varicose veins on their legs should be advised to keep their feet elevated while lying down and, if necessary, stockings for varicose veins.
Exercise for correcting body posture
Posture correction exercise in front of the mirror:
The pregnant woman goes in front of the mirror and tries to correct the deformities that occur in body appearance, such as hunching in the back, increasing curvature of the waist, bending forward in the shoulders and neck. In the proper posture of the expectant mother, the ear, shoulder, upper protrusion of the pelvis, knee and ankle should be at the same level.
