If you are pregnant, there is a 90 percent chance that you will suffer some sort of back pain, at least later on in your pregnancy. It’s an unfortunate fact that most pregnant women will experience it at some point, but fortunately, preventing back pain during pregnancy is relatively easy to do. First, you must understand what causes the pain, and then just do a few simple exercises every day to help strengthen the muscles that will be instrumental in the prevention of this pain
As your belly swells throughout your pregnancy, you will find your center of gravity shifting to compensate for the extra weight pulling you forward. To accomplish this, your back will begin to arch more and more, compressing the vertebrae and discs of the lumbar spine. This doesn’t need to go on very long before you will find yourself experiencing back pain. Fortunately, preventing back pain during pregnancy is not too difficult, as long as you diligently perform exercises that strengthen the correct muscle groups.
The most important group of muscles to strengthen when preventing back pain during pregnancy is known as the ore group. These muscles were meant to support your spine and stabilize your pelvis, but if they become weak, then other body parts, like your lower back, try to compensate, often resulting in back pain. If you perform the exercises below, you will strengthen your core muscles and take pressure off of your lower back.
The first exercise you can do is called a row. Place your feet slightly wider than your hips, bend your knees, and push your bottom out so you are in a squat position. Bend over from the waist so your torso is parallel to the floor. Using small dumbbells, perform a rowing movement, bringing the dumbbell up towards your ribs, and repeat this 6-10 times. Another exercise is squats. Place your feet slightly wider than your hips and turn them outward slightly. Lower yourself into a sitting position, and then squeeze your bottom together as you return to a standing position. Repeat this 6-10 times as well.
A few more exercises are the bird dog: Get on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keeping your back flat, extend opposite arms and legs into the air, and then repeat on the other side. Or, you can try a hip bridge. Rest your head and neck on a birthing ball, with your hips pushed into the air. Drop your hips to the floor, then raise them back up, using your bottom to push. Repeat both of these exercises 6-10 times.
Preventing back pain during pregnancy is really quite simple if you perform these simple exercises daily. They are all specifically designed to strengthen your core muscles. As always, check with your doctor before starting any exercise program. Back pain can be unpleasant and even debilitating, but if you start these exercises early in the pregnancy, you may never have to experience it.
You can find helpful information about back ache and everything you need to know about pregnancy back pain at Aha! Baby.
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