It is very important to have good postural hygiene habits to avoid, or at least minimize, the most frequent discomforts in pregnancy. The truth is that the future mom can spend several hours a day at work, so we'll see some postural tips for pregnant women in the office.
During pregnancy, the woman's body has different requirements. The circulation becomes slower, which favors the retention of liquids, and as the gut grows it compresses the blood vessels making it difficult for the blood to return to the heart, as well as increasing back pain, especially in the lower back.
It is essential, then, pay attention to postures They are adopted throughout the day and especially in the office.
When sitting, place the erect back and back straight. The pelivs must be well supported in the respado of the chair, making sure that the lumbar curvature of the spine is supported. Some chairs incorporate a lumbar support, but you can place a pillow or a cushion in the lower back.
Don't cross your legs
Avoid seat pressure on the thighs and on the back of the knees. To do this, get a stool for raise the knees at the same height or above the hips. This will prevent pressure from occurring and facilitate blood flow.
If you work with a computer, the monitor should be at eye level and the keyboard as close as possible to the chair, without raising your shoulders when writing.
If you feel pain or discomfort at work, do not hesitate to ask for another chair or what you consider necessary to prevent injuries.
Avoid sitting too long. Get up from your desk and take a short five-minute walk at least every two hours. Thus, the circulation of the legs is reactivated.
Do exercises: sitting at your desk you can take advantage of doing some simple exercises while working. Place your back straight and then turn the log, first to the left and then to the right. Repeat several times. You can also do head rotations, stretching the upper part of the spine and the shoulder muscles. Of course, you can also take the opportunity to practice Kegel exercises.
Take breaths: deep breaths will help you relax and keep the spine and abdomen in the best position.
