If you're pregnant and reading this while slumped on the couch, no judgement — but it turns out how we sit during pregnancy actually matters more than most of us realise. It's not just about comfort in the moment. According to pregnancy chiropractor Dr Amy Norman, the way you sit can influence everything from how much back and pelvic pain you experience day-to-day, to how much room your baby has to settle into a good position for birth.
"Pelvic girdle pain and low back pain during pregnancy is a very common issue," says Dr Norman, who treats expecting mums at her Hurstville-based clinic, Dynamic Chiropractic. Even if you're planning a Cesarean, she notes that baby's position in the womb can still contribute to hip pain, lower back pain, and that specific lower-abdomen twinge many pregnant women know all too well: round ligament pain. The good news is that fixing your sitting posture doesn't require anything fancy. Ahead, Dr Norman’s top tips.
1. Hips higher than your knees
This is the big one. Sitting with your hips elevated above your knee level opens up noticeably more space for your growing baby and takes pressure off the hips. It also helps with round ligament pain — that sharp, irritated feeling that can flare up when you shift position in bed — because elevating your bottom reduces the strain on that area. A simple folded towel under your hips can help you find the right angle.
2. Don't slump over the bump
It's an easy habit to fall into, especially as your bump grows and gravity does its thing. But slumping forward compresses the space your baby has to move and grow, and it's a common contributor to upper back pain in pregnancy. Sitting a little taller, with your chest open, gives the baby more room and takes strain off your upper back.
3. Get some proper lumbar support
Once you're sitting with your hips elevated, roll up a second towel and tuck it into the small of your back. This extra support in the lower back groove can make a real difference to lower back pain, especially as pregnancy progresses and your centre of gravity shifts.
4. Ease off reclining from around 30 weeks
As you move into the third trimester, it's worth reducing how much you recline. Reclining too far back makes it more likely that your baby will settle into a breech or posterior position. It's not just about getting them head-down, either — which way they're facing and where their spine sits can affect both your comfort and your birthing options.
5. An exercise ball is your friend
Swapping your desk chair or couch for an exercise ball, even part-time, is a great way to sit more comfortably and keep your pelvis mobile. It's also a handy tool to have around for early labour too.
6. Try to avoid sitting cross-legged
This one's a hard habit to break for a lot of us, but it's worth the effort. Sitting cross-legged can create imbalance in the joints and ligaments supporting your growing uterus, when what you actually want is even, balanced space for baby to move into an optimal position. Both feet on the floor or a foot rest if it makes it easier.
Dr Amy Norman is a Pregnancy Chiropractor at Dynamic Chiropractic, Hurstville.
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