3 Exercises to Relive Back Pain During Pregnancy

Relive Back Pain During Pregnancy

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Expecting a baby for the first time and dealing with unbearable back pain? Most women often complain of back pain at some point in their pregnancy. The austerity of the pain ranges from mild discomfort to debilitating pain that intervenes with daily routine. Sitting and sleeping postures contribute immensely towards the pain, but sometimes it could be a chronic cause too such as the changes occurring in the body.

Besides the spinal cord being susceptible to pain, there are a few other causes which could be the reason for back pain, as mentioned below.

  • The production of hormones such as Human placental lactogen, estrogen, and progesterone makes your joints less stable during pregnancy
  • There is a noticeable weight gain of around 30 pounds during pregnancy, where the extra weight or the majority is distributed mostly around the abdomen
  • The increment of postural strain as the body needs to compensate for changes in your center of gravity
  • There’s an accumulation of stress in the weak areas of the body, due to the transformations in the pelvic region. [1]

As the baby grows in you, your abdominal muscles tend to become weak. Now is when you bid those pre-pregnancy abs goodbye and know that with some workout, they will make an outstanding appearance again.

Back pain can be done away with very easily. There are some easy ways in which you can begin to take care of your back.

Some easy moves to relieve severe back pain during pregnancy

1. Core Twist:

Working on the core in pregnancy helps you focus on strengthening your transverse abdominals and pelvic floor.

  • To do this you must stand with your left foot on one end of the resistance tube and feet wide apart.
  • Then holding the other handle with both your hands at the height of chest, rotate your shoulders to the left.
  • Being very soft while placing your movements you should pull the band across to the right, ending with hands at shoulder length in front of you and torso facing to the right.
  • Do it for at least ten times, and then repeat with the other foot on the tube. (You can also use dumbbell instead of using a resistance band)

Strengthens: Core (lower back)

2. Deadlift to Curl

Deadlifts are useful, but as they may get difficult during the mid-trimester, you can switch them to a wider sumo stance.

  • Stand with your feet a stride’s length apart in a way that the right foot is in front of the left.
  • Holding a dumbell in each hand (say about five or ten pounds), bend forward until your back rounds.
  • Your arms should be extended out.
  • Rise to the starting position while keeping your back flat. Lower the weights toward your shins, curling the weights toward your shoulders.

Do five reps, then repeat with left foot in front of right.

Strengthens: Core, hamstrings, and biceps

3. Triangle Pose

Triangle Pose

Image: iStock

This pose helps in strengthening the muscles of the hips, thighs, and back while toning the knees and ankles. It also helps in stimulating the organs of the torso, improving metabolism.

  • Stand with feet wide apart. Turn the left foot slightly towards the right and make sure it is towards the inner side. Your right foot should point out outwards and make a 90-degree angle with the left foot.
  • Raise arms to shoulder height and out to sides, palms facing the floor.
  • Bend forward from the hips over the right leg. Exhale and move your torso towards the right. This should be right above the plane of the right leg, and you should bend from the hip joint and not the waist. Stay firm on this movement. You can strengthen your left leg and press the outer heel steadily to the floor.

Strengthens: Legs; stretches back and legs.

Besides the exercises, having a healthy and balanced diet, being surrounded by friendly people and environment, minimizing stress, getting enough sleep, and staying hydrated. These factors too, ultimately, contribute towards minimizing back pain during pregnancy and after delivering too.

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