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Exercises For Pregnancy Back Pain

Pregnancy back pain and back pain in general, is quite common with women during pregnancy, with more than 80 percent suffering from it at some point or the other during their pregnancy. The pain during pregnancy can range from mild pain and discomfort to pain that is debilitating. In most cases, back pain is the result of the many changes occurring within your body.

Reasons For Pregnancy Back Pain

There are certain factors that influence back pain during pregnancy. These are:

  • You typically gain around 25 to 35 pounds during pregnancy. The majority of this excess weight is distributed around your abdomen, putting pressure on your back.
  • A number of hormones are produced during pregnancy. As your baby grows and your pelvis begins to spread, the hormones makeyour joints less stable, leading to pain in the back.
  • The extra weight of your baby changes the center of gravity of your body. This increases the postural strain, and hence pain in the back.

What To Do

While experiencing pregnancy back pain, you may be tempted to rest and avoid taking your pregnancy exercises. Try not to do so. Gentle exercises, such as stretching and light movement will decrease spasm of the muscles, and help decrease back pain. Remember, pregnancy exercises, in addition to helping reduce back pain, will also lead to easier labor, delivery, and recovery after childbirth.

Cardiovascular exercises, such as walking, riding a bike, and swimming, are safe for you during your pregnancy. These can be performed 3 to 4 times a week, but remember to exert on the milder side, and do not exercise strenuously. These will be beneficial for your pregnancy back pain.

You can also undergo certain strengthening exercises for your back pain. Exercises that help strengthen your abdominal muscles, back muscles, buttock and thigh muscles can help prevent, and decrease back pain. These should be done in a slow and controlled way. Consult your doctor for the correct way of conducting these exercises.

The Exercises

For strengthening your abdominal muscles, you can try pelvic tilts. Lie your back with your knees bent, and feet resting on the floor. Place your hand in the small of your back. Try to flatten the lower part of the spine against the floor. Keep your buttocks relaxed.

For your back muscles and buttocks, try arm and leg raises. Kneel on your hands and knees. Keep your spine straight. Keep your pelvis stable and lift your right arm and left leg forming a straight line with your spine. Hold the position for a couple of seconds and lower your arm and leg. Now lift the alternate arm and leg. If balancing is difficult, try raising the arm and the leg separately.

For abdominal muscles, thigh muscles, and buttock muscles, try wall squats. Stand 1 to 2 feet away from a wall with your head, shoulder, and back resting against it. Press your lower back against the wall and squat as if to sit down. Come back slowly after your knees have reached a 90-degree angle. Your back and buttocks must always be in contact with the wall.

Pregnancy back pain is quite a common occurrence, and you can achieve relief through a number of simple exercises. Remember, if you see any changes you do not understand, consult with your doctor, or health care provider, immediately. If you are not sure how to do certain exercises, seek advice, so that you carry out these pregnancy exercises for relief of your pregnancy back pain, appropriately. Your doctor is the best person to guide you correctly, and to recommend restrictions, if any.

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