Posture changes during pregnancy - how it affects your body

During pregnancy, your posture undergoes significant changes. These changes can cause tense neck muscles, pregnancy-related headaches, and general discomfort. But with the right pregnancy-safe exercises and improved body awareness, you can reduce these symptoms and support your health throughout your pregnancy.

Anna Reinhold Landaeus

Read time: 2 m

Verified by Anna Reinhold Landaeus

Licensed Personal Trainer - expertise in training during and after pregnancy.

Posture changes during pregnancy - how it affects your bodyPhoto: Preggers

Why Posture Changes During Pregnancy

As your belly grows during pregnancy, your body’s center of gravity shifts. This often leads to a backwards lean and an increased arch in the lower back (lumbar spine). You may also notice that the area between your shoulder blades becomes more rounded, and your cervical spine develops what is sometimes referred to as a “tech neck”, a forward head posture.

Common Discomforts Caused by Poor Posture in Pregnancy

These posture changes can contribute to a range of symptoms during pregnancy, including:

  • Tense neck muscles
  • Headaches
  • Shoulder and upper back discomfort
  • Lower back pain

How to Maintain Good Posture During Pregnancy

To prevent or relieve pregnancy-related discomfort, it’s important to focus on posture correction through exercise and body awareness. Strengthening the following areas can help:

  • Lower back muscles around the pelvis and lumbar spine
  • Thoracic spine and shoulder stabilisers
  • Neck muscles

Body Awareness and Posture in Pregnancy

Improving posture isn’t just about exercise—it’s also about daily body awareness. By consciously adjusting your posture and staying grounded and strong in your movements, you can reduce physical strain and feel more balanced throughout your pregnancy.

Anna Reinhold Landaeus

Verified by Anna Reinhold Landaeus

Licensed Personal Trainer - expertise in training during and after pregnancy.

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