Sitting properly during pregnancy | Sanitas magazine

Preventing back pain: sitting properly

Sitting for extended periods while pregnant can cause back pain. It’s not only the length of time you spend sitting that’s the problem, it’s also how you sit. Many of us have adopted a poor sitting posture over the years.

Here are a few tips on how to sit healthily and comfortably and an exercise you can do to prevent back pain.

Video (only available in German)

Tips for healthy sitting

  • Use a cushion or, even better, a wedge cushion. Sitting on a wedge cushion automatically tips your pelvis forward, thus encouraging a straight and healthy posture.
  • Sit as far back on the chair as you can.
  • Place a second cushion folded in the middle (approx. 30 x 30 cm) behind your lower back for support.
  • Sit on a gym ball – the fine movements used to keep your balance help train your back muscles.


  1. Secure your chair by placing it in front of a wall or your desk.
  2. Sit on the front of the chair.
  3. Place your hands on your thighs and lean forwards slightly with a straight back.
  4. In this position (leaning forwards slightly), stand up a little, making sure your ankles, knees and hips stay bent.
  5. Look towards the floor, stretch your neck and keep your back straight (push your chest forwards).
  6. Maintain this position for two to three breaths.

Repeat this exercise a few times, then shake out your shoulders and upper body.

Give it a try!

Katharina Quack Lötscher

Doctor and president of PEBS (preventive nutrition and exercise counselling during pregnancy and up to a year after birth)

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