Sitting

We sit a lot and many of our chairs and furniture put us into a position of a tucked pelvis. This puts constant pressure on the base of the spine (sacrum) which in turn has a negative effect on the pelvis, pelvic floor and spine.

When you are pregnant I am sure you have been told to not slouch back in a sofa as it can cause your baby to lay in a less than optimum position that can mean your baby finds it more difficult to pass through the pelvis and birth canal.
There are several things that can help reduce this impact one is to create a way to sit on an untucked pelvis and this is created by bolstering. You need to be sitting on the bony part of your pelvis called the sitz bones (or sit bones).

This is sitting in a position that puts strain on your lower back and can weaken your pelvic floor, it doesn't encourage your core to take an active part in holding you up.

By bolstering at the back of your pelvis just under your bum, you should be able to tilt your pelvis forwards to sit on your sitz bones. Quite often this can bring immediate relief to an aching lower back. You can use anything to bolster a rolled up towel for example.

Just swapping standing for sitting doesn’t get round the problem because if you are a pelvis tucker anyway you are still creating that rounded spine and pressure on your pelvic floor and pelvis. To make standing more effective you could add in a calf stretch, and ensure you stand in alignment .
You need to be aware of when your body is tiring though – the idea is to swap how you are working as much as possible, sit on a chair, stand for a bit, sit on a yoga ball.
Interspace your stillness with some breaks to do some of the stretches you learn during this month.
Here are a couple of useful ones.

Thoraccic stretch

Place your hands on the wall

Keeping your hands on the wall walk back dropping your chest to the ground

Keep your feet straight and back your pelvis up so your hips, knees and ankles are aligned

Wall angels

(You don't need weights as such! My toddler insisted I hold them for this video)