During pregnancy, finding a comfortable spot for any activity can feel like a victory, and TV time is no exception. Sitting for extended periods with a growing belly means more weight on your spine, hips, and legs, so it’s worth considering how you’re positioned. As a neonatal nurse and someone who’s supported countless mums, I know a few tricks to make these lounging sessions more enjoyable and, importantly, safer.

The best position to watch TV while pregnant is a semi-reclined or side-lying position with proper support for the back and legs. Adding a pregnancy pillow can make a big difference by cradling your back, belly, and hips. This setup reduces strain on your body while helping with circulation, which is particularly important for pregnant women.

Why Does Positioning Matter While Watching TV During Pregnancy?

The extra weight from a growing bump shifts your centre of gravity, adding pressure to your spine, hips, and legs. Supportive sitting helps distribute this weight, preventing aches and promoting relaxation. Using cushions or a maternity pillow for back and belly support, combined with a slight recline, eases strain on your lower back, improves circulation, and enhances comfort while watching TV. 

Is Reclining Safe During Pregnancy?

Reclining can be safe during pregnancy with the right adjustments. Rather than lying flat, aim for a 30-45 degree recline, which supports healthy blood flow, especially in later pregnancy when lying on your back can compress the vena cava—a major blood vessel. This simple incline helps prevent dizziness and ensures steady circulation. 

Adding pillows or cushions around your back, under your knees, and alongside your belly can further ease pressure and support a semi-reclined position that balances comfort with safety. This setup distributes weight evenly, relieves pressure points, and allows you to rest comfortably without compromising circulation. 

What Are the Best Sitting Positions for Pregnant Women Watching TV?

Side-Lying Position

The side-lying position is a comfortable, safe position for pregnancy, as it reduces pressure on the back, hips, and pelvis. Lie on your left side (or alternate sides) and place a maternity pillow under your belly and between your knees. This positioning helps maintain spinal alignment and reduces strain on the hips, giving you maximum comfort while you watch.

Semi-Reclined Position

A semi-reclined position helps relieve strain on the lower back by distributing weight more evenly. This position is not just ideal for sleeping during the later days of your pregnancy but for sitting while watching tv as well. Sit back in your seat with a slight recline, placing a pillow behind the lower back and a small footrest or cushion under the legs for support. Our Butterfly Maternity Pillow® works perfectly here, providing balanced support for the back and belly.

Upright Position

When done right, upright sitting can be helpful for pregnant women while watching TV, as it promotes good posture and engages core muscles. Sit with your back straight and shoulders relaxed, ensuring your feet are flat on the ground. Find a supportive chair or use an exercise ball that allows you to sit comfortably without leaning against anything.

What Tools Can Help Pregnant Women When Watching TV?

Finding the right tools to support your body while watching TV can make all the difference during pregnancy. With a few key items, you can sit back and relax comfortably, easing pressure on your back, belly, and legs.

• Footrest or Ottoman: A footrest or ottoman can reduce leg and back strain, especially for pregnant women who may experience swelling. Elevating your legs helps support circulation and relieves pressure on your lower back and pelvis. 
• Chair with Good Back Support: A chair with built-in lumbar support or adjustable angles provides great flexibility and comfort, allowing you to adjust your position as needed. These chairs make it easier to find an angle that reduces back strain while accommodating your bump.
• Exercise/Stability Ball: For shorter sitting periods, an exercise/stability ball can offer an alternative seating option that engages core muscles and encourages natural alignment. This helps alleviate pressure on the spine and hips by promoting active sitting, which can be particularly beneficial if you’re experiencing lower back pain. 
• Pillow for Head and Shoulder Support: If you find your neck or shoulders getting sore, a pillow for head and shoulder support can be beneficial. It keeps your head supported while reducing strain on your neck muscles, which is especially helpful when reclining. 
• Maternity Pillow: A maternity pillow is often recommended by doctors to help provide support in multiple areas, helping to position your belly, back, or legs for maximum comfort. For instance, our Butterfly Maternity Pillow® is designed to cradle the belly and back, creating a comfortable sitting arrangement for prolonged TV watching.

How Does a Maternity Pillow Help You Watch TV Comfortably?

• Back Support: A maternity pillow can be placed behind your back and around your belly to relieve strain on your lower back and keep you comfortably seated. Adjust it as needed for the right amount of support.
• Body Alignment: Using a maternity pillow in a semi-reclined or side-lying position can help keep your body aligned while offering gentle support.
• Comfort Positioning: Tucking the pillow between your legs and along your side ensures you remain comfortably positioned, particularly during longer TV sessions.
• Pressure Relief: The pillow can help distribute weight evenly, alleviating pressure points in the lower back, hips, and pelvis, which can be particularly beneficial during extended periods of sitting.

Our Butterfly Maternity Pillow® is designed with a unique, ergonomic shape that’s perfect for sitting on the couch or watching TV. The shape easily wraps around key areas, providing support for your belly and back while comfortably keeping your body aligned. Whether you’re sitting upright, reclining slightly, or side-lying, this pillow’s design offers the flexibility to adapt to different positions, allowing you to watch TV in comfort without added strain. 

Check out our Butterfly Maternity Pillow® here.

Tips for Reducing Discomfort While Sitting

• Take breaks: Sitting for too long can affect your placenta and, possibly, your baby so take regular breaks from sitting, even if it’s just to stand up and stretch. Try a "sit-stand" routine every 30 minutes to alleviate stiffness and reduce back strain. 
• Change position: Shift from one position to another or walk around briefly to prevent stiffness.
• Stretch: Practise gentle stretches, such as hip rolls, pelvic tilts, or light spine twists, to ease tension in the back, hips, and pelvis. Incorporate stretching between sitting periods to help maintain flexibility and relieve tension.

FAQs

Can prolonged sitting harm my baby?

Sitting for long periods doesn’t directly harm the baby, but it’s best to change positions regularly to maintain healthy circulation.

Is it okay to lie flat while watching TV during pregnancy?

Avoid lying completely flat, as this can affect blood flow. A slight recline with back and leg support is recommended.

Can I use a regular pillow instead of a maternity pillow?

While regular pillows work, a maternity pillow is often more comfortable since it’s designed to support multiple areas of the body.

How high should I elevate my legs while sitting?

Elevate your legs slightly above hip level to help reduce swelling and improve blood flow.

Closing Thoughts 

Finding the right position to watch TV while pregnant can make a world of difference in your comfort and overall wellbeing. Whether you’re relaxing in a side-lying position, reclining with supportive cushions, or using a maternity pillow to cradle your back and belly, these adjustments can help you feel more at ease as you unwind. Remember, small changes like elevating your legs, adding back support, and practising gentle stretches between sessions can reduce discomfort and help maintain circulation.

If you’re looking to make your TV time even more comfortable, check out our Butterfly Maternity Pillow®—a versatile option for both pregnancy support and post-birth nursing. 

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd.