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Back Pain During Pregnancy: Easy Physical Exercises You Can Do To Relieve The Pain And Discomfort For A Pleasurable Pregnancy
Back pain during pregnancy is common for several women starting their second trimester. Weight acquired from pregnancy can be anywhere from 12 - 35 pounds. Most of it is due to higher water retention and fat stores. Additionally, hormonal changes loosen ligaments that hold the pelvic bones tightly together, pressuring the back muscles to work more than usual to help the pelvis. As the abdomen increases in size during the course of the pregnancy, the center of gravity goes further away from the sciatic spine, placing more force on the lower back. The top back is affected to, as it now has to flex the upper torso forward to serve as a counterweight. The end result? Ache, slow movement, lowered activity, and fatigue.
The number one resolution for back pain during pregnancy is exercise. Undeniably, there is no stopping the all-natural addition of weight from pregnancy so one must prepare her body to handle the need. The ideal solution is arranged for for those who have the foresight to schedule ahead, and is the most effective, and that is to build up strength and strength in the lower back muscles, buttock muscles, abs, and legs at least three months in advance of getting pregnant. Employing a good personal trainer skilled 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 deal with the sudden increase in weight.
For most women, particularly if it is their first time getting pregnant, they did not take proactive steps in strengthening the body just before the pregnancy. This is especially true if the pregnancy was not prepared. In these cases, there are still safe exercises one can do to briefly relieve low back pain from pregnancy.
Pelvic tilts include 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 appropriately, you should feel your lower back straighten out. Your upper bottom will come off the floor slightly. It's a very small movement, so don't push off your feet and bend your back. Your pelvis simply rocks in reverse as you are lying down. Do about twenty repetitions. Locate a small towel roll under your neck while you do this physical exercise as it will help decompress the discs in your neck, minimizing tension.
A second exercise is to lie on your back, and prop your legs up on several pillows or other support. It must be just high enough that your knees are at at a right angle. Bend over your feet upwards so that you sense 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 act helps move lymph from your reduced legs back into circulation.
In case you have access to a swimming pool, this is an excellent way to decompress your lower back when you are in your third trimester. Try out leaning your top 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 take out some pressure from the discs and spinal joints and will really feel great.
To conclude, exercises during pregnancy must focus on relieving pressure to the lower back, since this is where most of the stress is being positioned as the pregnancy progresses.
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