Postural and Activity Suggestions for the Expecting Mom

At-Home Postural and Activity Suggestions for Moms

It is important for expectant mothers to use gravity in order to help the baby get into the best position for the upcoming birth. Along with Chiropractic care, here are some tips to try at home, especially in the 6 weeks leading up to the due date.

  • Use forward leaning positions as much as possible, keeping your belly like a hammock
  • Keep your belly lower than your spine and keep knees lower than your hips (ie on all fours!)
  • Use a birth ball, or pregnancy rockerbirth_ball_pregnancy_expecting
  • When sitting on the couch, or any softer chair, place a firm cushion in your lower back and under you to provide a firmer seat
  • Watch TV or read while sitting in a dining room chair; or straddling a chair; or kneeling over an ottoman (coffee table, cushions, exercise ball)
  • Lay on your side to sleep or rest

In addition:

  • Spend at least 20 minutes (3x/day) on all fours doing a pelvic rock, or doing the hula
  • Perform tasks that require you to be on all fours often, especially during the 2 weeks prior to labor (scrubbing the floor, crawling, etc)
  • Go for a swim, using the breast stroke (belly down)
  • Take warm bath
  • Try to resolve any emotional conflicts or fear prior to delivery. Take on a calm state of mind.
  • Utilize your Health Care Providers!! Chiropractic, acupuncture, acupressure, homeopathy, massage, myofascial release, yoga, etc.

Things to AVOID in the weeks leading up to birth:

  • Long trips sitting in bucket seats.
  • If possible, use a semi-reclining position with knees higher than hips to prevent breech position)
  • Sitting with legs crossed

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