Desk work and ergonomics in pregnancy: a setup that protects your body

If you work at a computer, at the office or at home, you may notice as pregnancy goes on that your chair and desk setup no longer suit you. The belly grows, your centre of gravity shifts forward, and your back and hips tire. Fortunately, small adjustments at work often make a big difference. For legal rights and risky jobs, see the Guide article on working life.

Adjust your chair

• Set the seat height so your feet rest fully on the floor.
• Use lumbar support or a small rolled towel behind the lower back.
• Leave about two fingers of space between the back of your knee and the seat edge.
• Move the chair a little back from the desk to make room for your growing belly.
• If needed, prefer a stable, sturdy chair over a swivelling one.

Screen, keyboard and mouse

The top of the screen should be at eye level so you do not bend your neck forward. Keyboard and mouse should keep your elbows at about 90 degrees. Fluid retention in pregnancy can cause numbness in the wrists and fingers (carpal-tunnel-like symptoms); keep wrists straight and move your fingers and wrists often. A wrist rest can help.

Breaks and movement

Sitting in one position for long can worsen back pain, leg swelling and circulation complaints. Stand up and walk for a few minutes every 30 to 45 minutes. While working, circle your ankles and raise your heels. A small footstool lets you raise your feet now and then.

Standing work and the desk

If you have an adjustable desk, alternate between sitting and standing. Standing for long also tires you, so sit in between. When standing, share your weight evenly across both feet, wear comfortable supportive shoes and take short breaks if you can. For leg swelling, see the Guide article on swelling.

8 small workplace changes

1. Keep a water bottle at hand; drink before you feel thirsty.
2. Do not put off going to the toilet.
3. If you have nausea, keep dry snacks at your desk.
4. Use a headset for the phone so you do not tilt your neck.
5. Place frequently used items within easy reach to reduce stretching and bending.
6. Do not carry heavy boxes, files or equipment; ask for help.
7. If heat or ventilation bothers you, ask to change your workspace.
8. If needed, ask your doctor for a short note requesting ergonomic changes.

Talking to your employer

If you feel uncomfortable, you can talk to the occupational health doctor or HR. Requests such as a new chair, flexible breaks or a raised screen are usually easy to meet. For your rights and leave periods, check the current rules in the working life article and official sources.

If you work from home

Using a laptop on the sofa or in bed can strain your back. If possible, set aside a fixed desk and a supportive chair. Raising the laptop and using a separate keyboard eases the neck. Create natural break opportunities during the day, like fetching water from the kitchen or stepping onto the balcony. Daylight and fresh air do you good at home. When tiredness builds, short naps, lying on your side if needed, help keep you productive.

When to contact your doctor

• Severe back or hip pain that does not settle
• Constant numbness in your hands, weakness, or pain that wakes you at night
• Swelling, redness or pain in one leg
• Sudden swelling of the face or hands, severe headache or blurred vision
• Regular contractions, bleeding or a leak of fluid
• A clear decrease in your baby’s movements

In an emergency, call 112 (in Turkey) or your local emergency number.

Frequently asked questions

Does computer radiation harm the baby? There is no evidence that ordinary office computers and screens cause problems in pregnancy.

Is sitting for long harmful in pregnancy? On its own it is not harmful, but sitting without breaks can worsen back pain and leg swelling.

This article is for general information; talk to your doctor or occupational health doctor about your work setup.