How to Sit in Office Chair During Pregnancy?


Everything you take or do during pregnancy matters a lot. You must take everything seriously, from diet and exercise to work and general well-being; your posture is no exception. Proper sitting, walking, or resting posture ensures less fatigue and more relief. More so, they allow a conducive environment for the embryo to grow well.

In this light, what’s the proper posture while sitting on an office chair? Well, the tips below guide you on the correct sitting posture in your office chair when pregnant.

  1. Get a Convenient and Comfortable Office Chair
  2. Reset the Chair Height if Applicable
  3. Pull Back Your Shoulders and Ensure that they’re Neutral
  4. Ensure that Your Ears are in Correct Alignment With the Shoulders and Hips
  5. Rest Your Feet on the Floor; they Should be Balanced
  6. Take Short Breaks Within Long Time Intervals

This article reveals the secret steps to achieving a comfortable and stress-free posture while sitting on your office chair. Every step aims to ascertain your convenience and efficiency during work, so stick around. Besides, there is a bonus guide and trick at the end of the article, and you don’t want to miss out.

Six Ways to Sit in Office Chair During Pregnancy

Pregnancy is a beautiful thing, but it does come with some challenges. One of these challenges is that you may find it difficult to get comfortable while sitting. This is because your center of gravity changes and the position of your belly can make it hard to find a suitable chair height.

A pregnant woman who spends a lot of time at the office needs to take care of her health and well-being and that of her unborn child. Luckily, you can take a few steps to achieve a comfortable sitting position.

1. Get a Convenient and Comfortable Office Chair

Getting a convenient and comfortable chair is the first step in ensuring a good sitting posture when pregnant. Fortunately, there are special office chairs designed for pregnant women, so I advise that you get one. There are a ton of reasons for this suggestion.

Usually, during pregnancy, the body undergoes many changes, making it more challenging to maintain balance. Consequently, you’ll need a chair with an adjustable height and backrest that can be adjusted to the desired position.

Additionally, the center of gravity typically changes, affecting your balance and causing back pain. So, to help prevent these problems, it is essential to maintain a healthy posture while sitting at work.

Many pregnant women have reported finding relief from their back pain by using an ergonomic office chair with an adjustable seat height and comfortable armrests. The right chair can also prevent the need for frequent breaks from sitting, which can be hard on both the body and the mind.

Subsequently, there are several things that you should consider when buying an office chair if you’re pregnant. These include:

Armrest Adjustability

The height of the armrests should be adjustable. This way, you’ll find it easy to reset it according to your height. As a precautionary measure, the armrest height shouldn’t be too low or high.

Seat Width

The seat should be more expansive to give more space for the stomach and provide enough space for possible stretching and meager movements. It needs to accommodate wider hips and more space in general.

If you can, I’d be helpful to get one with adjustable widths or other designs that make them more accommodating. This is because spinal support is vital during pregnancy as it helps with back pain.

Lumbar Support Adjustability

The office chair must also have adjustable lumbar support, which will help with lower back pain. It’ll support your entire body during the sitting period.

Chair Height Suitability

A chair with a suitable height is essential because it determines the comfort of the feet. If the height is too short or tall, your feet won’t rest comfortably on the floor, and slouching can result.

On the other hand, chairs with adjustable heights can be an added advantage. The reason is that sometimes you may feel like resetting the height to be taller or shorter.

Weight Capacity

The weight capacity of the chair should be higher than 300 pounds. The reason is that pregnant women often gain weight during pregnancy and may also have the baby strapped to their chest while working.

2. Reset the Chair Height if Applicable

Especially if you have a chair with an adjustable height, as suggested above, adjust it to a comfortable level. You’ll never be comfortable when your eye level and neck are too close or far from the standard office table level.

Though not mandatory, set the chair at a height a few inches below the desk. Likewise,  the adjustment should be such that your feet are flat on the floor.

There are various reasons why you should adjust your office chair height when pregnant. One is that it can help with back pain. When you change your posture by adjusting the height of your chair, it prevents back pain and tension. Research has also shown that it reduces the risk of developing health issues.

Additionally, adjusting the chair height to a suitable one ensures a comfortable experience; you’ll be in a good position for your growing baby. It can likewise help with pelvic pressure and ensure that your belly has enough room to expand.

3. Pull Back Your Shoulders and Ensure That They’re Neutral

It’s a common misconception that only the spine needs to be aligned. Of course, it does, but the shoulders likewise need proper alignment.

A neutral position of the shoulders decreases the risk of injury and improves blood flow. It helps with sleep by reducing neck and shoulder pain. For the most part, it ensures that the baby’s weight isn’t on the spinal cord or other body parts and avoids any nerve damage.

To your knowledge, sitting with your shoulders hunched forward, there’ll be more pressure on your back, making breathing more difficult. In such cases, the condition of your back will need proper examination before you start working again.

If you slouch or hunch over while sitting, you can put pressure on the discs in the spine. This can lead to pain in the neck and lower back. It’ll also cause a lot of stress on the muscles in these areas, leading to fatigue and stiffness.

Subsequently, to ensure that your shoulders are in a neutral position, you should pull back your shoulders with your arms hanging down by your side. Likewise, seat so that your butt is touching the back of the chair.

It’d also be helpful to get lumbar support. This support will help with any lower back pain that may be causing your spine to round forward while sitting on the chair.

Note that If you have been sitting in a bad posture for a long time, it might take some time to change this habit. But eventually, you will get used to this new position and feel much better!

4. Ensure That Your Ears Are in Correct Alignment with the Shoulders and Hips

The next thing to consider is the alignment of your ears. Keep your ears aligned with your shoulders and hips for proper posture. This alignment will reduce pressure on your back and spine, and prevent various health problems that can result from neck pain, or lower back pain. As you sit with your shoulders pulled back, there should be a straight route from your ears and shoulders down to the hips.

To your knowledge, pregnant women are at a greater risk of developing aches and pains when sitting for long hours in an office chair. The reason is that the growing baby’s weight puts pressure on the spine and pelvis.

Consequently, one preventive measure for such problems is ensuring that the ears, shoulders, hips, and knees align while seated. It helps maintain a neutral posture and relieve back pain; more so, the weight of the tummy will be slightly off the lower back.

Additionally, to avoid unnecessary discomfort, sit up straight while keeping your hips in line with your knees.

5. Rest Your Feet on the Floor; They Should Be Balanced

The feet are the foundation of the body, so it’s vital to rest them on the floor while you sit. This activity helps maintain a good posture, which will deter back pain. It also helps in preventing any pressure on the belly.

Most people aren’t aware, but the feet’s position can significantly affect blood and oxygen flow to your baby. Thus, especially at work, ensure that your feet are firmly planted on the floor while sitting in the chair. This way, there’ll be a better flow of blood and oxygen to your baby.

Specifically, sit such that there’s a 90⁰ formation between the hip and knee. Likewise, the pelvis should slightly push forward.

Additionally, footrests are one promising alternative if you have cash at hand. They function in providing support and relaxation for the feet and ankles, especially when you are seated for a long time. They’re also available with adjustable heights so that people with different heights can use them.

The following points should be kept in mind while using footrests:

– Adjust the footrest height according to your height

– You should not put too much pressure on your feet while resting them on the footrest because this will cause discomfort and pain

– If you have diabetes or varicose veins, then it is better not to use a footrest

6. Take Short Breaks Within Long Time Intervals

Most pregnant women usually ride off this recommendation, but it helps too. Despite the above procedures and guides, you shouldn’t sit for long without getting up to take a stretch or short walk.

Even with non-pregnant women and regular office attendants, it’s highly recommended to talk more about you carrying a baby.

As a guide, the break should occasionally occur every 45 or 60 minutes and last for about  10 minutes. During the break, you can take a walk around or perform some light exercises. This will help reduce the tension and the risk of developing muscle fatigue and pain.

Frequent breaks are vital due to the pressure on the pelvic region and lower back. For the most part, they’re crucial to reducing the risk of developing pregnancy-related health problems resulting from prolonged periods of sitting.

A recent research study by a group health firm found that pregnant women who took frequent breaks from sitting were more sound health-wise. They had lower levels of markers for inflammation in their blood than pregnant women who didn’t take breaks.

As promised, I’ll give you a bonus guide which is utilizing a fitness or balance ball, especially in the late stages of pregnancy.

A balance ball is an alternative tool to office chairs when pregnant. It aids the development of the core muscles and is a great distraction from pregnancy discomfort.

Balance balls are recommended for pregnant women because they support the back and abdominal muscles, making you feel more comfortable. They also help stretch your body which can ease pain in specific areas like your back, hips, and legs.

More so, sitting on a balance ball while working at your desk will help you avoid sitting in the same position for too long. It’s a great way to keep your balance and stay active.

The best way to sit on the ball is with your knees at 90 degrees, your feet flat, and your back straight. Likewise, position the ball so that it’s under your tailbone. The aim is to make sure you are sitting in a straight line, with your back and hips even.


Pregnancy is one exciting period. However, it can also be quite exhausting and uncomfortable. So, especially regarding your sitting posture during work, keenly follow the guides and recommendations as proffered in this article, and you’ll be fine.

Always ensure you’re sitting on a firm and convenient chair; don’t sit for long without breaks. I look forward to you having a stress-free and pleasant experience while sitting on the chair and working.

Sourav Biswas

I’ve been passionate about chair for as long as I can remember. I love the way they look, the way they feel, and the way they make me feel. I’m always on the lookout for new and interesting chairs to write about, and I’m never afraid to experiment with different styles and materials.

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