The Office's Guide to Comfort During Pregnancy

Good posture when sitting and standing is always important in the workplace, helping us avoid back strain and stay comfortable throughout the day. During pregnancy, your body is under more stress than usual, and it is important to stand, walk, sit, and lie in positions that put the least stress on your back. We've put together a guide on what you can do to stay comfortable, how to sit when you're pregnant, and what additional support you should look for at work.

The correct way to sit at work while pregnant

Many of us spend 8-9 hours a day sitting at a desk while at the office, so it's important that you know how to sit properly during pregnancy to minimize discomfort.

To sit comfortably during pregnancy, you should ask for an office chair with good quality lumbar support, if your company provides it:

Sit with your back straight and shoulders back. The bottom of your back should touch the back of your chair

Position a lumbar support (which can be a rolled up towel, a removable lumbar support, or one attached to a chair) in the natural curve of your back

If you don't have lumbar support, here's how to find a good sitting position at work when you're pregnant:

First, sit in front of your chair and bend over

From there, pull yourself up and accentuate the natural curve of your back as far as you can and hold this position for a few seconds.

Releasing this position a little will result in good sitting posture

Make sure you distribute your weight evenly on both hips

Keep your hips and knees at the correct angle and use a footrest or stool to rest your feet comfortably on the floor

You can't cross your legs

Adjust your chair so you can sit close to your work space, use your desk as a place to rest your elbows and arms and keep your shoulders relaxed.

When using your office chair's pivot function, rotate your entire body, not just your hips

Try to avoid sitting longer than 30 minutes at a time

When standing, move to the front of a chair and stand with your legs straight. Avoid leaning forward at your waist as this will add pressure to your back

Do regular pregnancy stretches every time you stand

Here's how you can help maximize your comfort while sitting at work during pregnancy. If you find following these steps doesn't help, you may want to consider a standing desk.

The correct way to stand at work when you are pregnant

If you use a standing desk or often stand at work, here are some steps you can follow to try and stay comfortable while standing at work.

Keep your head upright, avoid tilting your head forward, backward, down, or to the side

Always align your earlobes with the center of your shoulders

Keep your shoulder blades back and your chest forward

It is important to have your legs straight but not lock your knees

Stretch the top of your head up

Keep your stomach and buttocks tucked in as much as you can, avoiding tilting your pelvis backwards or forwards

Point your feet in the same direction, with your weight evenly distributed. Keep the arches of your feet supported by wearing low-heeled shoes to avoid strain on your back

When standing at work, try not to stay in the same place for too long. One of the best things you can do to avoid tension is to take regular walks.

Pregnancy Chair Support

If you're wondering what to ask for to help you stay comfortable at work, or you're an employer looking for more information on how you can support employees – here are some additions to chairs and workspaces that will help offer more support during pregnancy.

Lumbar Support – Many office chairs come with these, or you can purchase products that attach to chairs that may not come with them. If you feel like you don't have many options, a rolled up towel can work well to support the waist and tailbone.

Armrests – Forearm rests support your forearms from overshooting, while providing a slight curve that allows you to get closer to your desk.

Adjustable Chair – Having an adjustable chair helps you get closer to your desk, so you don't overexert yourself and makes it easier to work while maintaining good posture. Having a pivot function also prevents the need to twist, twist, and add strain to your back.

Footrest – One part of good posture when sitting during pregnancy is to place your feet flat on the floor. Having a footrest allows you to do this without stretching and provides more comfort than the floor.

Following our guidelines will help you maximize comfort during pregnancy, by maintaining good posture when sitting and standing. If you're looking for a new office chair to help provide extra support, Furniture At Work has a range of superior products that help meet specific individual needs.