As your bump grows, sitting the way you used to can start to feel uncomfortable. Your back may ache, and you might find yourself shifting around more than usual. Your body is changing quickly, and so is the way it likes to sit.

Why sitting changes during pregnancy

During pregnancy, your growing bump changes your centre of balance and how your spine carries load. Hormones such as relaxin also soften the tissues around your joints, especially in your pelvis. Around half of pregnant women experience lower back or pelvic pain at some point.

Sitting still can make pelvic aches louder

Many people find their pelvis or lower back aches more after sitting still for a long time. Changing position often, standing up every half an hour or so, and moving around can help ease this.

Sitting tall doesn’t mean sitting rigid

As your bump grows, you may feel you need to lean back to balance. That’s normal. Sitting tall during pregnancy is about feeling supported and comfortable, rather than holding a fixed position. If you can’t breathe comfortably, you’re probably working too hard.

One setup point

Sitting with your knees slightly lower than your hips can give your bump more room and make it easier to sit tall. A small cushion behind your lower back may help you feel supported too.

Moving through the day

Your goal videos include a quick reset and gentle neck, shoulder and upper back movements. After about 16 weeks, it’s best to avoid lying flat on your back for long periods, so the seated and standing options are a good choice.

Something to try this week

Set a cue, like refilling your water, to stand up and move every half an hour.

What to take away

• Change position and stand up often.
• Sit with your knees slightly lower than your hips.
• Let your chair support you rather than holding yourself upright.
• Choose seated or standing movements after 16 weeks.

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