Summary: During the third trimester of pregnancy, women may experience discomfort while sitting. It’s important to adopt the correct sitting positions to avoid back pain and reduce overall discomfort. In this article, we will discuss some effective ways pregnant women can sit comfortably during their last trimester, allowing them to go about their daily routine with ease.
1. Choose A Comfortable Chair
One of the most important factors when sitting during pregnancy is the chair you use. Look for a chair that supports your spine and has a comfortable backrest. Preferably, the chair should also have padded armrests. A high-back office chair can be a good choice since it provides full support for the back and neck. Additionally, you may consider an adjustable seat that will allow you to modify its height according to your comfort level.
Moreover, chairs with wideness or plushness may provide extracushion in case of any sudden motions. Therefore, you must opt for a soft padded, wider and plushier chair for utmost comfort.
Remember, your chair should also have a feature that lets you recline at different angles for extra lumbar support. Such a feature can be helpful in preventing compression on our lower back from the baby’s weight.
2. Use A Cushion Or Pillow
A pregnancy cushion can be an excellent addition to your desk chair or car seat. A cushion can provide additional support to your back, hips, and pelvis, and reduce the pressure on your tailbone. A small pillow placed between your legs can also help to reduce added stress in your pelvic area and legs. You may also consider using a lumbar roll or wedge-shaped cushion which is specifically designed to support the lower back.
Furthermore, using a coccyx cushion(or a donut cushion) is highly recommended for expectant mothers during their third trimester. This can provide extra support to your back, relieve pressure from the coccyx and potentially alleviate hemorrhoids which are relatively common in pregnancy.
Always make sure the cushion you choose is not too soft or too hard. A cushion that is too firm may put pressure on your spine, while a cushion that is too soft may not provide enough support.
3. Sit Straight And Avoid Slouching
Sitting straight is essential during pregnancy as it reduces strain on your back. While sitting down, align your back against the chair and avoid slouching. Remember not to cross your legs as this restricts blood flow to the legs which can cause swelling and pain in the legs and feet. Instead, keep your feet flat on the floor or use a footrest if needed. Try to sit in positions which support your spine and cervical regions without much pressure while increasing comfortability.
You can also make use of the wall behind you while sitting up straight and pulling your chin and shoulder blades down and back. By doing so, you can maintain proper alignment and avoid fatigue by sitting tall and relaxed.
In fact, some professionals suggest practicing a pelvic tilt while you sit can help overcome an uncomfortable posture. By learning how to tilt your pelvis forward and backward, you can maintain excellent blood circulation, avoid discomfort, and even facilitate natural delivery.
4. Take Frequent Breaks
While working, taking frequent breaks after every hour of prolonged sitting is highly recommended. During your break time, stand up and stretch your legs and arms to encourage blood flow. Sitting for extended periods can reduce blood circulation and can also lead to swelling, cramping, or muscle pain. You can walk around or do some light exercises, such as leg extension, finger clenching,or wrist circling to keep your body active.
Additionally, sitting sideways or cross-legged for a few minutes can help in changing positions and alleviating pressure on the pelvis and hips.
Remember, being seated for extended periods of time without proper breaks not only leads to physical discomfort but also causes fatigue, stress, and ultimately affects our productivity and mental well-being.
5. Use A Footrest
A footrest might help relieve swelling that typically occurs around the ankle joint in the third trimester. It can also avoid placing undue pressure on the back of the legs from the seat edge or floor. Pillow or cushion placed beneath your feet can help elevate your feet and legs, encouraging proper blood circulation.
Adjust to have your feet flat on the footrest and your back supported upright without you slouching. Make sure that your knees are lined with your hip, especially when you spend considerable amounts of time sitting.
Sitting may become an absolute challenge for some women during their last trimester of pregnancy. However, by adopting the effective methods discussed above, you can improve comfort and reduce overall discomfort. Investing in proper chairs or cushions and adopting a good posture while at work or driving can make a significant difference. Also, don’t forget to take regular breaks to stretch and rest from prolonged sitting. Finally, remember to consult your doctor or physician if you experience severe back pains or other discomforts.