Essential Exercises for your Posture during Pregnancy and Postpartum

What is Posture?

Posture is a word that seemingly carries a lot of weight (literally your bodyweight…pun intended). By definition, posture is described as “the position or bearing of the body, whether characteristic or assumed for a special purpose.” (1) Essentially, how we carry ourselves anatomically allows us to achieve our day-to-day tasks. Terms like “good posture”, “taller posture”, and “better posture” have been gaining a lot of traction in the past 10 years as more and more professionals find themselves sitting in front of a computer with a forward head and rounded shoulders. That’s another blog for another time.

Posture During Pregnancy

Measuring changes to posture during pregnancy is not feasible with typical methodology due to avoidance of exposing this population to x-rays and MRI imaging. However, a small case study was able to use surface topography in an attempt to analyze the objective changes in thoracic kyphosis and lumbar lordosis during pregnancy. Changes to the upper back (thoracic) spine, and lower back (lumbar) spine from the 17th to 37th week of pregnancy were measured.

It was determined that thoracic kyphosis increased around 7 degrees, while lumbar lordosis increased by almost 8.5 degrees during pregnancy (2).

While these numbers may not seem drastic, it’s important to realize how quickly this shift takes place and then reverses, as well. This whole pregnancy thing is no joke!

Posture and Postpartum

Postpartum, often referred to as the 4th trimester, is the period after a baby has been born. While the physical weight of the baby is no longer present within the body, the actuality of now carrying a baby, moving a car seat in and out of a car (why is this so difficult?!?), and picking up a baby in and out of a crib creates a lot of physical demand. Let’s not forget those who are breastfeeding or producing milk and the toll that takes on the body. Are there enough breastfeeding support pillows in the world to eliminate the back and neck pain that comes with contact naps and always looking down at your newest little? 

In fact, a small study that assessed the changes of center of mass and posture shortly into the postpartum period determined that increased breast mass may be a contributing factor leading to increased lordotic posture and low back pain within this population (4). Let’s also consider the increased amount of sitting that occurs postpartum, often due to breastfeeding, pumping, contact naps, and just plain exhaustion! While pregnancy and posture changes may go hand in hand, postpartum and posture changes may go silently unnoticed.

Unfortunately, postpartum depression can be directly associated with an individual’s perception of back pain intensity. A study that analyzed 80 women from 2 to 30 weeks postpartum identified that upper back pain was most closely associated with those who were identifying with postpartum depression. Additionally, pain intensity was greater amongst depressed women who demonstrated increased lumbar lordosis and thoracic kyphosis aka exaggerated postural changes (5). We cannot state that postural changes lead to postpartum depression, but we do know that perceptions of pain can directly impact mental health. So, do I even need to say it? If you’re postpartum and experiencing upper back discomfort or low back discomfort, give these exercises a try. 

Posture Exercises

Give yourself five minutes a day to get moving through these exercises. If you’ve got a little one in tow, get down on the ground with them!

Closing Thoughts

The impact of posture changes during both pregnancy and postpartum should not be overlooked. As mentioned above, not only do we experience greater demand of postural stabilizers during pregnancy, but the impact of pain due to postural changes during postpartum can be influential in one’s mental health. It’s important to remember that just because physical changes may be less visible to the eye during postpartum, the body is still not being directly impacted by both pregnancy and beyond.

However, like many physical ailments, a bit of intentional movement can go a long way! We can stabilize those low back extensors, stretch those pec muscles, and modify habits that could be contributing to any associated postural discomfort throughout the day. If you’re curious where to start, give the exercises above a try and let us know what you think! 

Ultimately, whether you’re sitting at your desk reading this on your computer or scrolling your phone while you feed a little one in your arms, it’s never too late to be mindful of posture and dedicate 5 minutes each day to intentional movement. Let’s keep away the ten little aches so we can love on the ten little fingers and toes.