Pregnancy tips: Physiotherapist explains how you stand or sit can hurt your lungs and stomach

Health risks of wrong posture: The way you sit or stand can make it difficult for the lungs and stomach to function properly (Image: Pexels)

It’s rare for many to focus on how they sit, stand or walk. However, the way one carries one’s body can impact the way it functions from the inside out. Moreover, everyday acts like breathing and digestion  are directly linked to how you sit, stand, or move through the day.

Most people associate poor posture with back pain. Muskan Rastogi, Physiotherapist and Lactation Consultant,  Motherhood Hospitals, Greater Noida, tells Moneycontrol, “They don’t realise that the way they sit or stand can make it difficult for the lungs and stomach to function properly.”

Pregnancy and posture:

During pregnancy, the body naturally changes shape and balance. As the uterus grows, the centre of gravity shifts forward, and it’s common to develop a deeper curve in the lower back or slump the shoulders. “These postural changes can put more pressure on the lungs and abdominal organs. That’s why many expecting mothers experience heartburn, shallow breathing, or slow digestion, posture is a big part of that picture,” Rastogi explains.

Also read | Wrong posture can impact long-term spine and back health, try these best exercises to fix it

7 ways posture affects breathing and digestion:

Restricted lung expansion: A slouched back compresses the chest, reducing space for the lungs to expand. This limits oxygen intake, which can be especially concerning in the later stages of pregnancy.

Shallow breathing: When the head leans too far forward, breathing becomes shorter and faster instead of calm and deep, which can lead to fatigue.

Diaphragm limitation: Poor posture hampers diaphragm movement. “If your diaphragm can’t move freely, oxygen delivery and stamina drop,” notes Rastogi.

Abdominal compression: Hunching forward squeezes the stomach and intestines, slowing digestion and often leading to discomfort after meals.

Also read | Sitting most of the day? Your chair, posture and could be hurting your health

Acid reflux risk: Leaning forward soon after eating can make heartburn worse. “Pregnancy hormones already relax the digestive muscles, so posture can tip the balance,” says Rastogi.

Slower gut motility: A collapsed sitting position reduces blood flow to the abdomen, which can cause bloating or constipation.

Reduced core strength: Weak postural muscles throw off alignment, affecting both breathing and digestion. Strengthening these muscles helps the body work efficiently.

Take charge of your posture, make positive changes:

• Sit up straight, take short breaks from your phone or computer, and stretch a little during the day. These small steps help your body stay comfortable and healthy.
• Don’t wait until you feel pain or stiffness. Notice how you sit and stand, your breathing and digestion will improve.
• Good posture may not sound like a big health tip, but it quietly helps your body work better.
• Standing tall isn’t just about looking good, it also gives your body the space it needs to function properly.

1. How does poor posture affect breathing?

Poor posture, such as a slouched back, compresses the chest and limits lung expansion. This reduces oxygen intake and can lead to shallow and rapid breathing, causing fatigue.

2. Can bad posture impact digestion?

Yes, hunching forward compresses the stomach and intestines, slowing digestion and often causing discomfort, heartburn, or acid reflux, especially after meals.

3. How does pregnancy influence posture?

During pregnancy, the body’s shape and balance change. The growing uterus shifts the centre of gravity forward, causing deeper curves in the lower back and shoulder slumping, which can affect breathing and digestion.

4. What are some common symptoms of poor posture?

Common symptoms include back pain, shallow breathing, slow digestion, bloating, constipation, and reduced core strength. These issues arise from misalignment and restricted movement of the lungs and abdominal organs.

5. How can I improve my posture?

Improve your posture by sitting up straight, taking frequent breaks from your phone or computer, and stretching regularly. These small adjustments help maintain comfort and health, enhancing breathing and digestion.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.