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Back Pain During Pregnancy: Fundamental Exercises You Can Do To Reduce The Ache And Discomfort For An Enjoyable Pregnancy
Back pain during pregnancy is common for numerous women starting their second trimester. Weight attained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is due to increased water retention and fat stores. Additionally, hormonal changes loosen ligaments that maintain the pelvic bones tightly together, pressuring the back muscles to work more than usual to support the pelvis. As the abdomen increases in size during the course of the pregnancy, the center of gravity goes further away from the backbone spine, placing more force on the lower back. The superior back is affected to, as it now has to flex the upper torso forward to serve as a counterweight. The end result? Pain, slow movement, lowered activity, and fatigue.
The number one resolution for back pain during pregnancy is workout. Undeniably, there is no stopping the natural addition of weight from pregnancy so one must prepare her body to handle the need. The ideal solution is set aside for those who have the foresight to organize ahead, and is the most effective, and that is to build up strength and endurance in the lower back muscles, buttock muscles, abs, and legs at least several months in advance of getting pregnant. Employing a good personal trainer experienced in strength training is a great way to accomplish this. That way, by the time your second trimester occurs, your body will be better conditioned to manage the sudden increase in weight.
For most women, specifically if it is their first time getting pregnant, they did not take proactive steps in strengthening the body prior to the pregnancy. This is especially true if the pregnancy was not prepared. In these cases, there are still safe and sound exercises one can do to briefly relieve low back pain from pregnancy.
Pelvic tilts involve lying on the ground, knees bent with feet on the floor. Arms should be down to the sides, hands facing down. Force your lower back flat to the ground until there is no air space. This is done by tightening the upper abdominal muscles. If you are doing it correctly, you should feel your lower back straighten out. Your upper bottom will come off the floor slightly. It's an incredibly small movement, so don't push off your feet and arch your back. Your pelvis simply rocks backwards as you are lying down. Do about twenty repetitions. Locate a small towel roll under your neck while you do this workout as it will help decompress the discs in your neck, reducing tension.
A second exercise is to lie on your back, and prop your legs up on a stack of pillows or other support. It must be just high enough that your knees are at at an ideal angle. Bend over your feet upwards so that you feel a stretch in your calves. Hold for five seconds, and repeat 20 times. You can attempt this exercise also one leg at a time. This activity helps move lymph from your decreased legs back into circulation.
If you have access to a swimming pool, this is an excellent way to decompress your low back when you are in your third trimester. Try out leaning your upper body on a large float, like an inner tube. The weight of your legs will traction, or slightly pull apart the vertebrae in your low back. This will remove some pressure from the discs and spinal joints and will really feel great.
In conclusion, exercises during pregnancy must focus on relieving tension to the lower back, since this is where most of the stress is being placed as the pregnancy progresses.
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