Home > Birth > Helping your baby into the best position for birth Helping your baby into the best position for birth Some people believe there are things you can do to get your baby to turn over in the womb to ensure that they are in the best position for birth. The evidence on whether this works is mainly anecdotal, but here are some suggestions if you want to give it a try. Positions you can try: Sit the wrong way round on an upright chair and lean over the back. Sit on an upright chair, with your feet flat on the floor, and lean forward so that your belly hangs between your knees. Sit on a birthing ball. If you sit a lot at work, take regular breaks to stand up and move around. If necessary, sit on a couple of cushions to keep your hips raised up above your knees. Kneel forward over a pile of pillows, a beanbag, or a birthing ball, with your knees apart and your bottom down. You can read or watch TV in this position. Get onto all-fours and move around.
Put a cushion under your bottom if you’re travelling by car. Lie on your left side, with your right leg over and in front of your left leg (with a cushion or pillow between your knees). Swim or float on your front (avoid breast-stroke leg actions if you have any pelvic pain). Sitting leaning back on a squashy sofa or chair. Sitting with your legs crossed. Spend as much time as you can in positions in which you can lean forward and where your knees are below your hips, particularly from 34 weeks onward if it’s your first baby, or 37 weeks if it isn’t. NCT's helpline offers practical and emotional support in all areas of pregnancy and early parenthood: 0300 330 0700. We also offer antenatal courses which are a great way to find out more about pregnancy, labour and life with a new baby. This office essential has a form-comforting mesh feature, which offers perfect lumbar support without external devices or manual adjustments. Giving your home office a sleek, professional look, this ergonomic office chair is made with a metal base, with nylon armrests for a comfortable finish.
Complete with castors that ensure easy mobility. Please note: Not all of our ranges are on display in our furniture departments. Please callyour nearest John Lewisto check before you visit. 0% APR Representative: If you buy this product in our shops, it's eligible for Interest Free Credit, which is available when you spend £1000 or more on selected home products. Terms and conditions apply: find out more. H108 x W73 x D64cm Metal Base, Nylon Arm, Mesh Seat/Back Recommended hours of use Up to 8 per day Expected delivery within - pre-order now Delivery from 3 working days (lead time and available delivery slots will vary by postcode) International delivery not available How we may still help youLower back pain plagues millions of people each year, especially among those who sit in office chairs for a good portion of their day. You can help prevent lower back pain by adding these exercises to your workout routine. They will strengthen your core and back muscles, preventing unneeded back pain.
Your lower abdominal muscles have a lot more to do with your back muscles than you think. The lower stomach muscles work in unison with the back muscles to help you perform everyday tasks. When your lower stomach muscles are weak or when you are pregnant, your lower back muscles have to work harder, causing pain. The best exercises to strengthen your lower stomach are reverse crunches, bicycles, and knee ups. For many people, the transverse abdominal muscles are also very weak, which makes the back work double time. It is best to strengthen these muscles in a gentle manner. Lie down on the floor with a pillow under your head and your knees bent. As you exhale, pull your belly button to your spine for 5-10 seconds. Relax your stomach and then repeat several times. This is also a great exercise for new moms. Many new moms experience a separation in their ab muscles due to pregnancy, which also causes back pain. Doing plank exercises and sit ups will only make the separation worse. However, this gentle contraction exercise can help draw ab muscles together and strengthen them.
A common yoga pose is the bridge. This position can help activate the lower back muscles and it offers strengthening and stretching benefits. Lie on the floor, hands by your side, with your knees bent. Gently lift your pelvis off the floor to be in the bridge position. Hold it for a few seconds and then relax. Try to do five bridges. To further engage your abdominal and back muscles, you can lift one leg off the floor. These three exercises are simple for everyone to do and can help lead to stronger muscles and less back pain. Remember to never perform an exercise if you are experiencing pain, discomfort, or dizziness. It is also wise to consult your physician before starting any exercise program. These exercises, combined with regular chiropractic care, can help get rid of your lower back pain for good. Visit your local The Joint...the chiropractic place for a wellness adjustment – no appointment required.If you spend most of your work day behind a desk, then being comfortable is key to keeping you productive – and pain free!
Workplace ergonomics experts suggest following these helpful techniques to get you through your work day as pain free as possible -- from how to sit correctly and how often to move to getting the best fit from your office furniture. In addition, you'll find a list of ergonomic workplace products recommended with your comfort in mind. Repeated tasks performed when seated contribute to stress of the neck, shoulders, hands, wrists and even the legs, especially when you slouch. Anyone who spends several hours seated on the job should use ergonomic caution and follow a few rules.Get up and walk around every 20 to 30 minutes, and take frequent one- to two-minute micro-breaks. Micro-breaks aren’t breaks from work but breaks from using a particular set of frequently used muscles and joints, such as regularly resting your fingers when typing. Stand, stretch, or do different tasks during micro-breaks. Keep feet flat on the floor. If your feet don’t reach, use a footrest. Position your computer monitor so that your eyes are level with the top of the screen (oversize monitors are exceptions).
The center should be at 15 degrees below your line of sight and approximately an arm’s length away. Raise or lower it as necessary. If you wear bifocals, check with your therapist about lowering your monitor to avoid crooking your neck. Use a document holder. Use this device to raise materials to eye level, rather than bending your neck toward the desk. If you have an older chair without lumbar support, replace it or try using a small pillow or tightly rolled towel to relieve pressure on your lower back. Be sure the towel isn’t thick enough that it forces you to lean forward, creating even more strain. Alan Hedge, PhD, professor of ergonomics and director of the Human Factors and Ergonomics Program at Cornell University, Ithaca, N.Y., recommends these tips to help find a chair that fits.To minimize joint strain, a swivel chair with a five-point base and wheels is a must for both stability and ease of movement.For the right fit, Hedge advises using the 1-inch seat rule.
When sitting back, there should be at least a 1-inch gap between the edge of the seat and the backs of your knees, and the seat of the chair should be at least 1-inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not too wide to restrict arm movements, such as reaching 90 degrees to your sides.Seat backs should have both a height-adjustable lumbar support to fit the curve of your lower back snugly and a tilt feature that allows you to move easily while being supported at all positions. Hedge says chairs with headrests also are helpful for people who need to reduce neck and shoulder strain.Be sure your chair’s armrests are adjustable and set so forearms are supported when elbows are bent at 90 degrees and wrists are straight.A chair should have adjustments for seat height, seat tilt, backrest height and tilt, and armrest positions – and you should be able to easily reach and adjust all levers. Try before you buy. Visit stores and sit in many chairs before buying.