Ergonomics and pregnancy – are you sitting comfortably?
Your posture can change during pregnancy to accommodate your growing baby bump. With this the arch of the back sometimes become more pronounced. When sitting at a computer workstation it is worth checking to see if the chair needs to adjust with your changing body.
Follow the simple steps below to ensure that you are achieving the most optimal posture when pregnant and ensuring you are comfortable when working.
- As your bump grows is may be more comfortable to increase your sitting angle (from 90 – 120°), this means sitting with the front of the seat slightly lowered and the back rest reclined slightly.
- Your legs should not be crossed.
- Feet should be flat on the floor.
- Try to avoid sitting in the same position for more than 30 minutes. Stand up and walk every 30 minutes. Incorporating more activity throughout the day will keep blood circulating and will help to reduce some common pregnancy issues, including sciatica, varicose veins, blood clots, and swollen ankles. To increase movement, talk face-to-face with a co-worker instead of using email, get a drink of water, or walk to the printer to retrieve a document.
- Some pregnant women experience some form of carpal tunnel syndrome, especially during their third trimester. Usually a result of irritation on the median nerve caused by fine finger movements, carpal tunnel syndrome can also be caused by swelling from water retention. Keeping your wrists in a neutral posture, and keeping your hands, wrists, and forearms in a straight line when working, will reduce the incidence.
- Use a footrest, to prop up your feet when in a seated position. Elevating your feet will reduce swelling in the feet and ankles.
- Keep commonly-used objects within close proximity. A growing belly makes reaching for objects more and more difficult. The keyboard, mouse, and even your phone, should be kept near the edge of your work surface. Moving objects closer to you, even an inch, will improve back and shoulder comfort.
