Most women complain about back pain during pregnancy. Back-strengthening exercises prove to be helpful in treating the condition.
According to statistics, almost 80% of women suffer from back pain at some point of time in their pregnancy. The severity of this pain varies greatly. Some women experience a mild pain and discomfort after standing for an extended period of time, while others suffer from debilitating pain, which may also interfere with their daily routine. There are many reasons for back pain. It can, however, be reduced by doing back-strengthening exercises. Many women would prefer to not work out, but the gentle stretch that these exercises provide helps in decreasing muscle spasms.
Exercises To Do
Stretching exercises practiced during pregnancy help the muscles to warm up. While doing these, if you notice any kind of pain or discomfort, stop immediately.
Exercise # 1
For this exercise, sit on an exercise mat. Keep your knees bent and cross your ankles. Now gradually bend forward, very slightly. When you bend down make sure to keep your back straight but relaxed. Stay in this position for a couple of seconds, and then slowly come back to the starting position. Try to do this whenever possible, any time during the day.
Exercise # 2
This is a great workout, especially for the lower back. It helps keep the lower back flexible. For doing this exercise, lie on any side and gently bend your knees. Lift the knee of the top leg towards your shoulders. Hold this position for a few seconds. Repeat it on both the sides, 5 times each.
Exercise # 3
This exercise should be done sitting on an exercise mat. Bend your knees and place your feet together. Hold your ankles and gently bring your feet closer to your body. Now place your hands, such that your knees rest on them. Try to press your knees against your hands and counteract this by pressing your hands up against your knees, inhaling as you do so. Hold for a couple of seconds before you release. Repeat the action.
Exercise # 4
This is one of the workouts included in the Kegel exercises. It helps to work the pelvic muscles, thereby taking the pressure off the back. For this activity, try to pull the muscles around the vaginal area upwards. To understand this better, try to stop the flow of urine when you urinate. While doing this, make sure you do not feel any movement in your buttocks, thighs, or abdominal region.
Walking is also one of the exercises you can opt for during the time of your pregnancy. It is safe as well as beneficial to practice. Make sure you start walking slowly in the beginning. You can gradually increase the time. Along with walking, you can also opt for swimming. It is said to be one of the safest exercises for pregnant women. There are also a number of yoga exercises which can be practiced during pregnancy. However, it is advisable to do so under the guidance of a health care professional, to avoid any complications.
Before doing a back-strengthening workout during your pregnancy, it is important to talk to your health care professional. Your obstetrician and gynecologist will be in a better position to prescribe the appropriate exercises for your condition. When you are doing these, it is very important to keep breathing throughout, and not hold your breath. Holding the breath can have adverse effects on the health of the baby. Hence, breathing while performing the workout is important.