Back Pain During Pregnancy

Back pain is associated with pregnancy. The simple reason is that during pregnancy women have to carry a lot of extra weight besides their own weight. Most of the women suffer from back pain in some time of their lives or the other. Barring a few lucky ones, this pain can be mild or severe depending upon several factors the major being whether some form of pregnancy exercises have been performed or not. Back pain during pregnancy can be alleviated if certain precautions are taken and certain exercises are done regularly. Besides weight gain, the other factors responsible for back pain are hormone production which softens the joints and creates laxity in the pelvis to accommodate the growth of the baby. Then the change in the centre of gravity due to the belly bulge creates difficulty in posture as well.

Safe Pregnancy Exercises

Women who regularly visit the gym or do some form of physical exercises at home, very well understand the benefits this activity. The problem is with women who lead a sedentary life and unwarily become prey to back pain during pregnancy. Any form of physical activity which increases the heartbeat to a certain level and is sustained for some time is considered a cardiovascular activity and should be performed by all pregnant women. This can be achieved by simply walking, jogging, cycling or swimming. The only precaution to be taken is to keep the heart rate below 140 bpm when exercising in pregnancy.

Some More Areas Of Concern During Exercises

Whenever a building is constructed, first the foundation is made. The height of the building is very dependent upon the quality of the foundation. Poor quality can bring the building down or create irreparable cracks. Similarly, pregnancy exercises provide the basement on which you have to base the development of the baby. It is necessary for every woman to strengthen back muscles, pelvic floor muscles, hip muscles, abdominal muscles and muscles of the legs besides muscles of the chest and shoulders to have healthy pregnancy. In addition, stretching the various parts of your body like the neck, chest, back, arms and legs also has very desirable results on the body of pregnant women.

Exercises To Create Muscles

First, please understand that you can perform exercises during pregnancy only with the consent of your personal physician not otherwise under any condition. All exercises are performed on the floor.

Lie on the floor on your back, raise your abdomen just a bit, and then flatten it with the floor for muscles of the abdomen.

Lie on the floor and raise one leg slowly upwards then back do the same with the other leg for back muscles and hip muscles.

Perform Kegels for pelvic floor muscles. Tighten your inner muscles below your abdomen as if you were holding back urine.

Stand by the wall with your back towards it. Now try sitting in the same pose (squat) to build hip muscles, abdominal muscles and leg muscles.