How to Sit, Stand and Move in Pregnancy to Help Your Baby’s Position

Your every day movement matters in pregnancy. The way that you sit, stand, move, lay, all can help (or hinder) baby’s position. This is important because the position of baby can make a huge difference in the way your labour goes. Now I am not promising that having baby in a good position will guarantee your birth follows your birth plan to a T. But – I am all for stacking the odds in your favour for a great birth, and baby’s position certainly helps with that.

It’s easy to think of birth prep as something you “do” in a class or a yoga session. But the truth is, what you do with your body every day has a huge influence on how your baby positions themselves for labour.

Your pelvis, uterus, and supporting ligaments are all connected. How you sit, stand, walk, and rest can either:

• Support your baby into a head-down, forward-facing position (ideal),

or

• Encourage them into a less optimal one (like back-to-back or breech), which may make labour longer or more complicated.

The good news? Small, consistent changes can make a big difference.

The Goal: A Balanced, Mobile Pelvis

Your baby moves in response to the space and tension around them. A balanced pelvis with soft, lengthened ligaments gives them room to tuck their chin, rotate, and descend easily.

So rather than focusing on “getting baby into position,” focus on creating the conditions that help baby move there naturally.

That means:

• Avoiding positions that close off the pelvis

• Spending more time in upright, open, and forward-leaning postures

• Keeping movement varied and your muscles balanced

Bonus Tip: Wear a Supportive Bra

It might sound unrelated, but posture starts at the top of your body and how your chest is supported affects your spinal alignment, which in turn impacts your pelvis.

• A well-fitted, supportive bra can reduce upper back strain, encouraging you to stand more upright and reduce the tendency to hunch forward

• When your chest collapses forward (especially in late pregnancy), your pelvis often tucks under to compensate, which can limit the space your baby needs to get into position

• Think of it like a chain reaction: good upper body support leads to better posture, which leads to a more open, balanced pelvis

So yes, a good bra isn’t just about comfort. It’s birth prep, too!

How to Sit in Pregnancy

Avoid slouching backwards on the sofa or reclining in bed. These positions encourage your pelvis to tuck under and push your baby’s back towards your spine.

Instead, try:

• Sitting on a birth ball or upright chair with knees lower than your hips

• Perching forward on the edge of your seat

• Using a rolled towel or wedge to support a neutral spine

• Avoiding long periods of sitting without breaks

Quick tip: If you feel pressure at the top of your bump or baby’s movements are all at the front, they may be OP. Try a forward-leaning position to encourage them to rotate.

How to Stand and Move

When standing, you want your pelvis aligned and your weight balanced over both feet.

Try to:

• Avoid locking your knees or leaning on one hip

• Shift your weight evenly side-to-side

• Avoid carrying handbags or shopping bags on one side

• Use stairs, walk uphill, or go for short walks daily to encourage pelvic movement

How to Rest and Lie Down

Even rest can be strategic in pregnancy. Certain lying positions help baby move into a good position, especially during sleep.

Best practice:

• Lie on your left side with a pillow between your knees

• Avoid lying flat on your back in later pregnancy

• Use a pregnancy pillow or stacked cushions to support your belly and keep your pelvis aligned

• Try a side-lying release (as taught in The Birth Chapter) weekly to soften tight ligaments

💡 Sleeping on your left side from 28 weeks onwards is recommended to reduce the risk of stillbirth. Research shows that back sleeping in the third trimester can reduce blood flow to the placenta. By lying on your side, especially the left, you help maintain good oxygen and nutrient supply to your baby. It’s a simple change that makes a powerful difference to both baby’s wellbeing and positioning.

But What If I Have to Sit All Day?

If you have a desk job or a long commute, don’t worry you can still make simple changes:

• Sit on a wedge cushion or birth ball to encourage upright posture

• Take short movement breaks every 30–60 minutes, even standing and stretching helps

• Do pelvic tilts, standing lunges, or exaggerated lateral movements in the evening to rebalance after lots of sitting

• Make time for a biomechanics daily to stretch the uterine ligaments and open space in the pelvis

Daily Habits Add Up

These aren’t about perfection, they’re about consistency. Little daily choices around posture and movement can create the balance your baby needs to get into a great position for birth.

Want Help Choosing the Right Positions?

Inside The Birth Chapter, you’ll find a full section on biomechanics, including:

• Daily and weekly positions to support pelvic balance

• A downloadable cheatsheet for which position to use when

• Easy-to-follow videos showing techniques like Forward-Leaning Inversion and Side-Lying Release

If you enjoyed reading this and want to learn more about biomechanics then check out What Is Biomechanics in Birth – And Why You Need It in Your Birth Prep or Back-to-Back Baby: What It Means and How to Help Your Baby Turn