How to Sit in an Office Chair During Pregnancy?

Women’s contributions to the progress of the world can’t be denied. Studies show that more than 90% of women continue to work during their pregnancy. With pregnancy, there are a lot of things that change and go out of alignment. It is common for pregnant women to have difficulty sitting in office chairs due to their growing bodies.

Sitting in an office chair all day can take its toll on your body, especially if you’re not doing it correctly. Many factors can cause a pregnant woman to be uncomfortable sitting at work. So, if you’re looking for a guideline on How to Sit in an Office Chair during Pregnancy, you’re at the right place.

In this article, we’ll discuss some key office chair adjustments that pregnant women can make for staying comfortable during their working hours. Read to the end and you’ll find answers to most of your questions.

How to Sit in an Office Chair During Pregnancy?

Here are some simple tips to ensure you are sitting comfortably in your office chair:

1. Ensure the Chair is Adjustable 

Some office chairs have adjustable backrests, seat depth, and sometimes even tilt. Ensure your chair is set at the most comfortable level for you meaning that it allows you to lean back with your body weight evenly distributed.

The best office chairs will have options that allow the seat height to be adjusted and the back to tilt. This will support good posture by allowing you to maintain a neutral spine position throughout the day, neither slouched nor arching too far forward or backward. We have already reviewed the 12 best office chairs for pregnant women, so in case you are still in search of a suitable chair, you can check that list and pick a chair accordingly.

2. Use Lumbar Support

Moving forward, many pregnant women suffer back pain, especially during the last trimester. A lumbar support cushion will help prevent backaches and lower pain. These cushions elevate the seat and back, allowing you to sit comfortably while avoiding back pain and discomfort.

A lumbar support cushion will also help with excessive back bending that often occurs during pregnancy.  A lumbar support cushion provides a gentle, gradual increase in lumbar tilt to help maintain good posture throughout the day. Alternatively, a rolled-up towel can be placed under your lower back for some support.

3. Use Footrest

Another important adjustment is to change your chair’s footrest. Pregnant women often suffer from numbness in their feet due to prolonged sitting. A footrest will help keep the feet flat on the floor while providing relief from numbness.

Aligning your body with your weight, keeping your pelvis slightly leaning forward, and resting on your footrests will prevent discomfort through prolonged sitting.  A footrest will also help with excessive back bending, a common problem for pregnant women.  A large, sturdy footrest will keep your back relaxed and allow you to maintain good posture for long periods.

4. Use Armsets

Some chairs have armrests, which help support the arm, elbow, or shoulder. An armrest is an extra seat cushion or area where the arms can rest and lean. This will provide a resting point for your arms, allowing you to stretch out and do other tasks simultaneously.

Since most pregnant women suffer from numbness in their hands, a cushion or armrest is an excellent place to rest their hands and keep them from going numb throughout long meetings.

Armrests also provide additional support and assistance when leaning forward. When you grow more prominent, you may use armrests more than before during pregnancy and the postpartum period.

5. Use a Pregnancy Pillow for Office Chair

Pregnancy pillow support will help keep your back straight and prevent it from arching when you sit in an office chair.

A pregnancy pillow is a cushion filled with a small amount of memory foam or latex that supports your body when you place it on the chair. It keeps your spine in a neutral position while holding lower-back support.

When you lean forward, the pregnancy pillow will tilt to help maintain good posture and prevent pain caused by excessive sitting. Sitting for long hours can put a strain on your lower back and cause a lot of stress. A pregnancy pillow is designed to maximize comfort, support your growing body, and make you feel relaxed.

Sitting Positions to Avoid During Pregnancy

The following are the sitting positions that don’t go well with a pregnant woman’s body.

• Slouching is very dangerous, especially when pregnant since it puts pressure on your lower back. Slouching makes your abdomen protrude and, if continued over time, will lead to muscle strain, causing pain in your lower back. You must also be careful not to slouch when sitting as this could cause lower back pain.
• Turning or twisting the waist while sitting is also not recommended.
• A sitting position where you cross your legs puts a lot of pressure on the pelvis and could lead to back pain. Always try to keep your back in contact with the chair’s backrest.
• Having an improper seat height can also be dangerous during pregnancy since it could cause you to slouch and lean forward, thus increasing pressure on your lower back and making you feel uncomfortable at work or when sitting for long hours at home or in class, etc.
• Sitting for too long can cause discomfort during pregnancy. Avoid sitting for too long as it can lead to back pain and numbness and even make you feel dizzy. Try maintaining a neutral posture where your upper and lower body is aligned. Also, keep a consistent lower leg movement during the day.

Signs to Stop Working During Pregnancy

The following are signs you should stop working or reduce your hours:

• If you are feeling uncomfortable sitting and standing or if you suffer from dizziness or lightheadedness.
• If you have problems walking around.
• If you are feeling nauseous and weak.
• If your back is hurting or your legs are swollen.
• Feeling fatigued even if you just woke up a few minutes ago. It’s a sign that you’re sitting for too long at work and not getting enough rest at night.

Last Thoughts!

At the end of the day, you have to make a decision that’s best for you and your baby. You will have to choose what’s best for your lifestyle and health. Always choose an ergonomic office chair and maintain a comfortable and good sitting position while you’re working.

If you feel like you’re sitting too long at work and if it is starting to affect your health, e.g., back pain or fatigue, then it might be time for some significant changes in your lifestyle, such as sitting positions or needing support to your chair. We hope you will find this article helpful in finding solutions to your sitting problems on an office chair during pregnancy.