Pregnancy Ergonomics

“Your emotional state has a tremendous amount to do with sickness, health and well-being.”

- Dana Reeve -

This article is consecrated for all the mothers, the working women who deserve the best while creating life inside of them. These ergonomics tips will facilitate your day to day life, whether at work or after delivery, while nurturing your babies.



Side lying:

The left side sleeping during pregnancy is the best, since it prevents the pressure on the liver and the kidneys. In addition to facilitating the blood flow for both, the mother and the baby. A pillow is a must to have positioned between the knees for maximal comfort, creating an alignment with the hip. Also, sleeping on the left side avoids having reflux, since the gastric juice would be resting in the stomach, which is not found when sleeping on the right side.

Spine position:

For the pregnant women, who wish to sleep on their back, a pillow must be adjusted under the knees, to preserve alignment; in addition to having a high neck pillow (up to 20 degrees upward). There are always many specialized pillows for comfort, yet the description above, is enough to ensure a healthy comforting sleep during pregnancy.

What is Gastroesophageal Reflux Disease (GERD)?


It is a digestive disorder that affects the lower esophageal sphincter, the ring of muscle between the esophagus and stomach. Many people, including pregnant women and their born babies, suffer from heartburn or acid indigestion caused by GERD; symptoms include: vomiting, spitting, constant hiccups, feeding disturbances, chronic irritability, discomfort when lying on the back, sleep disturbance and chronic congestion.

For those newborns, it is best to make them side sleep on the left, to ensure a healthy environment.


For the pregnant women who work till their delivery date, these tips are for you:

·         Neutral posture brings daily comfort: elbows level with the keyboard so your shoulders are relaxed, feet flat and supported postures.

·         For stable posture comfort, feet flat on floor or supported with a footrest, reducing swelling and pressure on the joints.

·         To accommodate your growing abdomen and the increasing curve in your spine, adjust the height of your monitor and desk.

·         Use a softer wrist rest with your keyboard to prevent the risk of developing carpal tunnel syndrome caused by increased fluid in the joints during pregnancy.

·         Avoid heavy lifting.

·         The ability to go from sitting to standing increases oxygen intake and circulation; this very change of position is a mild form of exercise which helps prevent stiffness, swelling, and varicose veins.







Rafqa Abi Saad, Instructor at the Department of Physical Therapy