How to Sit in an Office Chair During Pregnancy?

Pregnancy is a beautiful journey, filled with its share of joys and challenges. As an expectant mother, ensuring comfort and safety for both you and your baby becomes paramount.

One of the common concerns that arise, especially for working women, is “How to Sit in an Office Chair During Pregnancy?”.

With the growing baby bump, sitting for extended periods can become increasingly uncomfortable and even risky.

This article delves into the best practices and tips for sitting in an office chair during this special phase, ensuring that you remain comfortable, supported, and safe throughout your workday.

regnant woman in the office working, sitting comfortably with proper posture and a supportive cushion for her back

How to Sit in an Office Chair During Pregnancy?

First and foremost, it’s essential to understand why proper sitting posture during pregnancy is crucial. As your baby grows, there’s added pressure on your spine and pelvic region. Incorrect posture can exacerbate back pain, increase the risk of pelvic girdle pain, and even affect your baby’s position.

  1. When sitting in an office chair, a good posture is essential: Make sure to sit up straight, shoulders back, and head aligned with the spine.
  2. Use a small pillow or cushion to support your lower back if possible: You can also try sitting on a yoga ball chair to help improve your posture and relieve back pain.
  3. Make sure to take frequent breaks: Every hour or so, get up and walk around for a few minutes. This will allow you to stretch and move your legs while preventing your back from being overly stiff.
How to Sit in an Office Chair During Pregnancy?

Sitting Positions to Avoid During Pregnancy

There are a few sitting positions that pregnant women should avoid.

  • Avoid sitting cross-legged: This position can put a lot of strain on your lower back and pelvis.
  • Avoid sitting with your legs crossed at the ankles: This also puts unnecessary strain on your lower back and can cause pain and discomfort.
  • Sitting in a chair or recliner without leg support can also lead to back pain: Be sure to use a footrest or ottoman to support your legs while sitting.
  • Avoid sitting in one position for too long: This can cause stiffness and pain in your back and neck.

What Causes Lower Back Pain During Pregnancy?

According to the NHS, “During pregnancy, the ligaments in your body naturally become softer and stretch to prepare you for labor. This can put a strain on the joints of your lower back and pelvis, which can cause back pain.”

Simply put, the extra weight of your growing belly puts a lot of stress on your back. This can result in pain, discomfort, and even sciatica.

Exercises To Do At Your Desk for Expecting Mothers

  1. Pelvic Tilts: Gently rock your pelvis forward and backward to strengthen abdominal muscles and ease back pain.
  2. Ankle Rotations: Rotate your ankle in both directions to boost circulation and reduce swelling.
  3. Seated Leg Lifts: Lift one leg to hip level and hold briefly to strengthen thighs and enhance blood flow.
  4. Shoulder Rolls: Lift and roll shoulders backward to relieve neck and shoulder tension.
  5. Deep Breathing: Breathe deeply with a focus on the belly to relax and increase oxygen supply.

If you are experiencing severe back pain, please consult with your doctor or healthcare provider. These exercises may not be suitable for everyone.

pregnant women standing up from the chair writing on a note


Q. Do I need a special office chair when pregnant?

A. Some women find that they need a special office chair or cushion to support their back when pregnant.

Q. Can I still use my standing desk while pregnant?

A. It is generally safe to use a standing desk while pregnant. However, you may need to adjust the height of your desk or use a stool for support as your pregnancy progresses.

Q. I’m pregnant and my job requires me to sit for long periods. Is this harmful?

A. Sitting for long periods is not necessarily harmful during pregnancy. However, you may want to take breaks every few hours to move around and stretch.


Mayo Clinic. (2017). Working during pregnancy: Do’s and don’ts. [online] Available at: (2020). Work and pregnancy. [online] Available at:

Back Pain During Pregnancy. (2017). Journal of Midwifery & Women’s Health, 62(1), pp.135–136. doi:10.1111/jmwh.12597. (n.d.). default – Stanford Medicine Children’s Health. [online] Available at: [Accessed 6 Nov. 2022].

Related Articles

Cristian Lungu

Cristian Lungu

I'm Cristian Lungu, the founder of OfficeGearLab and a dedicated office equipment reviewer. I guide readers towards making knowledgeable choices. Additionally, I love embarking on journeys with my family and camp around the country.

Leave a Reply

Your email address will not be published. Required fields are marked *