How Should You Sit While Pregnant?

While relaxing back in a reclined position may feel comfortable in the moment, there’s actually a better position for you and your baby.

Aim for an Upright, Forward Pelvis

Ideally, the heaviest part of the baby — their head — stays toward the front of your pelvis. You can support this by sitting upright with your pelvis rocked forward, keeping the natural curve in your lower back, and knees lower than your hips.

This encourages a position called “Occiput Anterior,” meaning the back of baby’s head faces forward. The position to avoid is “Occiput Posterior,” where baby’s head rests back on the sacrum — sometimes called “back labour,” which can make delivery more difficult.

Why It Matters More in the Third Trimester

This sitting position becomes especially important in the third trimester, as it encourages proper fetal positioning leading up to birth. It may help to sit on an exercise ball, or to prop pillows behind your back when sitting on a couch or chair.