Comfort during pregnancy seems like the biggest oxymoron there is. Between the back pain, the leg cramps and the baby kicking your bladder or ribs every hour, focusing on your work might feel like an impossibility.
But when you work at a desk, there are definitely some things you can do to maximise comfort and reduce pain (though there isn’t much we can do about an elbow to the ribs, sorry).
Below, we explain some of the things pregnant women have to be careful of in the office, as well as:
- How to sit comfortably in an office chair while pregnant
- The best office chairs for pregnant women, and their features
- The responsibilities your employer has to your health and wellbeing.
What do pregnant women need to be careful of in the office?
Pregnancy changes your body so much that the things you used to manage fine are now difficult or even dangerous. Here are some of the key things to be mindful of:
- Sitting for long periods of time
You have a much larger volume of blood in your body when you’re pregnant, making you more likely to experience swelling in the legs and feet and reduced circulation. You’ll need to get up and stretch your legs more often than before you were pregnant, even if it’s just a short walk around the office floor.
- Poor posture
As your bump grows, your centre of gravity actually changes, and this leads to slouching or overarching your lower back, which in turn puts extra pressure on your spine. Good posture can make a big difference.
- Lifting and carrying
Lifting heavy items isn’t recommended even when your bump is small enough to not get in the way. If your job involves lifting, then your employer should put measures in place so that you no longer have to do it.
- Increased exposure to infection
You’re more open to infection when you’re pregnant, and so if you work with the public or in the healthcare sector, you may take extra precautions to avoid infection, such as using hand sanitiser frequently or working from home more often if that’s an option.
- Stress and fatigue
Pregnancy is exhausting, both physically and mentally, so it’s important that you only take on work you feel like you can manage without becoming stressed or overwhelmed. Take breaks when you need them and tell your employer if you’re struggling.
How to sit correctly in an office chair when you’re pregnant
Getting your sitting position right is one of the most important things you can do to stay comfortable at your desk throughout your pregnancy.
First, you should sit back fully in your chair so that your lower back is supported by the backrest or the lumbar support. If there’s a gap between your lower back and the chair, then you may need a cushion to fill it.
Then, think about the height of your chair. It should be high enough so your feet sit flat on the floor with your hips slightly higher than your knees (this reduces pressure on the lower back and pelvis). Your knees should be at a right angle, with the help of a footrest if needed.
You should let the armrests take the weight of your arms, so you aren’t straining your neck or shoulders, and make sure that your keyboard and mouse are within easy reach.
The best office chairs for pregnant women
An ergonomic chair
Not all office chairs are ergonomic, but the more you can adjust and adapt your office chair to suit your body, the more support you’ll have. You should be able to alter the back and forward tilt, the seat height, the seat depth, the armrest height and the lumbar support so that your seat evenly distributes your weight and doesn’t put any unnecessary pressure on your body.
If you can only alter the height of your seat, then you may need to request a new ergonomic office chair that will help to reduce the aches and pains of pregnancy.
Slouch’s office chairs are designed for maximum support and comfort, and engineered specifically to uphold your natural posture and reduce the aches and pains associated with working long hours at a desk. They are fully adjustable, making them suitable for pregnant women.
Good lumbar support
Lower back pain is something most pregnant women experience, and it’s not surprising given all the extra weight that’s frontloaded.
Lumbar support is a must as it keeps your lower back in a neutral position and should ease some of the lower back pain you’re experiencing. If your chair doesn’t have a proper adjustable back rest, then a rolled up towel or a cushion can work just as well. You can even use these things with lumbar support for a bit of extra comfort.
A footrest
Your feet should always be flat on the floor while you work, with your knees at a 90-degree angle to support your hips properly. A footrest can really help to bring your legs up if they’re sloping downwards a little too much.
Armrests
Armrests allow your arms to be supported while you type or use the mouse, and can actually prevent shoulder or neck pain.
What responsibilities does a company have for pregnant employees?
All businesses have a legal duty to ensure pregnant employees are comfortable and safe in their working environment. Wherever you work, your employer should ask you to fill out a new Display Screen Equipment assessment, as well as a general risk assessment that looks at the specific dangers associated with your job and the impact on your pregnancy.
It might be that they need to alter your role so you aren’t lifting heavy items or on your feet for long periods of time, or they might have to supply you with new equipment to make you more comfortable, like additional back support. They could even introduce a new flexible working plan to manage fatigue or reduce your commute into the workplace.
