Mums-to-be, add these back pain exercises to your workout routine.
Pregnancy is a beautiful experience, but it is not without its discomforts, one of which is an increase in back pain. According to the American Pregnancy Association, about 50 to 70 per cent of pregnant women experience some form of back pain during their pregnancy. The good news, however, is that there are exercises that can help alleviate back pain during pregnancy.
In this article, we will explore some back pain exercises that are safe for pregnant women. These exercises are aimed at strengthening the muscles that support the spine, improving posture, and relieving tension. We will also provide some tips to ensure that you are doing the exercises correctly and safely.
Causes of Back Pain During Pregnancy
Back pain is a common complaint during pregnancy, affecting approximately 50 to 70 per cent of women. It can be caused by a variety of factors, including:
- Weight gain: As the baby grows and the uterus expands, it can put extra pressure on the spine and cause back pain.
- Hormonal changes: During pregnancy, the body produces hormones that loosen the ligaments and joints in the pelvis to prepare for childbirth. This can also affect the back and lead to pain.
- Posture changes: As the belly grows, the centre of gravity shifts forward, causing many women to change their posture and put additional strain on their backs.
- Stress: Pregnancy can be a stressful time, and stress can contribute to muscle tension and pain in the back.
- Lack of exercise: Women who are not physically active before or during pregnancy are more likely to experience back pain.
Back Pain Exercises for Pregnant Women
Fortunately, there are exercises and stretches that can help alleviate back pain during pregnancy. These exercises can help strengthen the muscles in the back and abdomen, improve posture, and relieve tension. Let's explore them:
Cat-Cow Stretch
Don't worry, you don't need to be a yoga master to pull this one off. Start on your hands and knees, and arch your back like a cat, then lower your back and lift your head up like a cow. It's a gentle but effective stretch that will help ease tension in your back muscles. Give it a try and see if it helps alleviate some of your back pain.
Pelvic Tilt
If you're looking for some useful back pain exercises during pregnancy, you might want to give the pelvic tilt a try. It's simple to do and can truly help alleviate some of the discomfort that comes with carrying a baby.
Here's how you can do it: lie on your back with your knees bent and your feet firmly on the ground. Next, tighten up your stomach muscles and slowly tilt your pelvis forward. Hold it for a few seconds before releasing and repeat for about 10 to 12 reps.
This exercise can help strengthen your lower back muscles and take off some of the strain from your spine. Don't hesitate to give it a go!
Standing Hamstring Stretch
To do this one, all you need is a bit of floor space and a willingness to bend and stretch a little. Start by standing with one foot forward and the other behind you, making sure both feet are facing forward.
Bend your back knee slightly and gently lean forward, pressing into the stretch to feel it in the back of your leg. Hold for about 10 to 15 seconds, breathing deeply and exhaling as you move deeper into the stretch. Then switch sides and repeat as desired.
Easy, right? And best of all, it's a quick and effective way to target that back pain and help you feel more comfortable during your pregnancy.
Seated Spinal Twist
As if pregnancy isn't hard enough, back pain can be a real bummer. But don't worry, mama! There are some back pain exercises you can do to help alleviate your discomfort. One of them is the Seated Spinal Twist.
Basically, you sit on the ground, cross your legs and then twist your upper body to the right, placing your left hand on your right knee and your right hand behind you. Feel that stretch in your back? Yeah, baby!
Hold it for a few breaths and then repeat on the other side. You'll be surprised at how much better your back feels after doing this exercise regularly. Give it a try!
Wall Squats
If you're looking for some exercises to help relieve back pain during pregnancy, look no further than wall squats! These easy-to-do exercises can be done anywhere there's a wall, whether it's at home or at work.
Start by standing against the wall with your feet shoulder-width apart. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold this position for a few seconds before standing back up. Repeat this exercise multiple times to help strengthen your lower back and reduce pain.
With wall squats, you don't have to worry about complicated equipment or an expensive gym membership. Try them out today and see if they make a difference!
Back pain during pregnancy is a common issue and can greatly affect a woman's quality of life. However, performing simple exercises such as pelvic tilts, cat-camel stretches, and prenatal yoga can help alleviate pressure on the lower back and support the muscles.
Regular exercise during pregnancy can help reduce back pain, but it's important to know when to stop. If you experience any of the following symptoms during exercise, stop immediately and seek medical attention: vaginal bleeding, dizziness, headaches, chest pain, calf pain or swelling, or contractions that occur more than 6 times per hour.
Additionally, if your back pain becomes more severe or does not improve after a few days of exercise, it may be time to take a break and consult with your healthcare provider. Remember to listen to your body and make adjustments as necessary to ensure a safe and comfortable exercise routine during pregnancy
It's best to seek advice from a doctor and a certified prenatal fitness instructor before beginning any exercise routine. By incorporating these exercises into a regular routine, women can reduce their chances of experiencing back pain during pregnancy and feel more comfortable throughout this exciting time.
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