Pregnancy is an exciting journey that comes with many challenges and changes. One common challenge that many pregnant women face is low back pain.
As the belly grows, it can put a lot of pressure on the lower back, leading to discomfort and even pain.
However, there are exercises that pregnant women can do to alleviate low back pain and improve their overall well-being.
In this blog, we’ll explore some effective pregnancy low back pain exercises that are safe for expectant mothers to perform in English language.
Understanding Lower Back Pain During Pregnancy
Lower back pain is a common and uncomfortable problem for many pregnant women. In fact, more than 60% of all pregnant women experience lower back pain.
Understanding the causes of this pain is crucial to finding relief, and incorporating exercise into one’s daily routine can help alleviate discomfort.
It’s important to take precautions while doing these exercises, but they can be a safe and effective way to reduce lower back pain during pregnancy.
Importance of Exercise for Pregnancy-related Lower Back Pain
The importance of exercise in managing pregnancy-related lower back pain cannot be overstated.
In fact, studies have shown that pregnant women who participate in regular exercise programs experience reduced pain and disability associated with lower back pain and pelvic girdle pain.
Furthermore, exercise can help prepare muscles for the rigors of childbirth and even prevent future lower back pain.
This blog will introduce some key exercises to help alleviate lower back pain during pregnancy and highlight the benefits of low-impact cardiovascular exercises for strengthening the body and reducing pain.
Transversus Abdominis (TA) Core Breathing
Transversus Abdominis (TA) Core Breathing Exercise is an excellent way to reduce lower back pain during pregnancy.
As mentioned earlier, the transverse abdominis muscle plays a significant role in core strengthening, which is essential for supporting the lower back.
This exercise involves lying on the back with the knees bent and feet flat on the ground. The individual then tightens their transverse abs using the TA breath or belly breathing technique.
By drawing the belly-button down towards the ground and engaging the lower abdominals, the individual is effectively strengthening their core muscles.
This exercise can be accompanied by other exercises, such as the rolling ball exercise, the cat-cow stretch, or the standing pelvic tilt exercise, to create a comprehensive low back pain relief routine for pregnant women.
Remember to always consult with your healthcare provider before starting any new exercise routine.
Rolling Ball Exercise
The rolling ball exercise can significantly aid in relieving lower back pain during pregnancy. By placing both legs together on the exercise ball at the calf area and lifting the buttocks off the floor, the glute-centric exercise builds up supporting muscles that promote improved balance in the body, reducing strain in the low back.
However, it is essential to note that this exercise can put a strain on the joints of the low back and pelvis, which may cause pain.
Always be cautious and do not extend further than your abdominal muscles can stabilize without bulging. Rolling the ball back and forth while keeping your eyes on the floor and avoiding arching your neck can further improve its effectiveness.
Incorporating this exercise with other low-impact cardiovascular exercises and stretching exercises such as the cat-cow stretch and wide child’s pose can contribute to optimal pain relief and management during pregnancy.
Remember, it is crucial to consult a healthcare provider before starting any exercise routine during pregnancy.
The cat-cow stretch is an excellent exercise for improving spinal mobility and easing pregnancy-related lower back pain.
This exercise can also help to relieve stress and improve blood flow throughout the body. As the body changes throughout pregnancy, back pain can become a common symptom.
Incorporating exercises like the cat-cow stretch into a daily routine can help to alleviate discomfort and promote overall comfort during this important time.
Along with other exercises, such as the rolling ball exercise and standing pelvic tilt exercise, the cat-cow stretch can provide relief and improve the strength and flexibility of the lower back muscles.
It is important to take precautions while performing these exercises, such as being mindful of proper form and not over-exerting oneself.
Wide Child’s Pose
The wide child’s pose is great for stretching the posterior chain of the body. This yoga pose requires strong legs and works to open up the hips, taking the pressure off the lower back and spine.
It’s a perfect stretch if you’re stuck sitting at your desk all day. To do this, one should try to completely relax the body and move slowly to avoid any discomfort.
Stretching the posterior chain of the body can not only relieve lower back pain but also improve mobility and reduce the risk of developing back pain in the future.
Adding this exercise to your pregnancy low back pain exercises routine will surely help relieve your lower back pain.
Standing Pelvic Tilt Exercise for Strengthening Lower Back Muscles
The Standing Pelvic Tilt Exercise is a great way to strengthen lower back muscles during pregnancy. This exercise involves standing with feet slightly wider than shoulder-width apart, with toes turned out slightly.
The individual then starts to bend their knees and hinge their torso forward, while contracting their abdominal muscles and tilting their pelvis so that the lower back touches the wall behind them. This exercise not only strengthens the lower back muscles but also improves posture and stability in walking.
Chair-based Backward Stretch for Pregnancy Lower Back Pain
The Chair-based Backward Stretch is a perfect exercise for pregnant women struggling with lower back pain.
This exercise can relieve tension in the lower back and hip area. For this exercise, it is essential to sit in a sturdy chair with a straight back.
The feet should be firmly on the ground, about hip-width apart. The next step is to interlock the fingers behind the head and gently arch the back backward, while inhaling deeply. The pregnant woman should feel the stretch in the lower back while holding the position for a few seconds.
When exhaling, she should slowly release the stretch and settle back into the initial position. The pregnant woman should repeat the exercise for several repetitions while ensuring not to strain the neck or shoulders.
Adding Chair-based Backward Stretch to the pregnancy exercise routine can help alleviate lower back pain and make pregnancy more comfortable.
Benefits of Low-impact Cardiovascular Exercises
Low-impact cardiovascular exercises have numerous benefits for pregnancy-related lower back pain. These exercises increase heart rate, which stimulates blood flow to the pelvis and back muscles, improving the delivery of essential nutrients and oxygen.
They also help to reduce swelling and prevent excess weight gain, which are common causes of lower back pain.
Additionally, these exercises promote muscle tone, which can help to strengthen the back and abdominal muscles, reducing the risk of low back pain. Some great low-impact cardiovascular exercises for pregnant women include walking, swimming, cycling, and dancing.
However, it is important to take proper precautions while doing these exercises, such as wearing supportive shoes, avoiding high-impact movements, and staying hydrated.
Overall, incorporating low-impact cardiovascular exercises into a pregnancy exercise routine can provide immense relief and improve overall health and well-being.
Precautions While Doing Exercises
When it comes to exercises for pregnancy-related lower back pain, it’s important to take certain precautions to ensure safety for both mom and baby.
Firstly, it is recommended to consult with a healthcare provider before starting any exercise program during pregnancy. They can guide you on what exercises are safe for your specific condition.
It’s also essential to listen to your body and avoid exercises that cause pain or discomfort. It’s okay to modify or skip exercises that don’t feel right.
Avoid high-impact activities, such as running or jumping, as they put extra strain on the body. Also, avoid exercises that involve lying on your back for an extended period, especially after the first trimester.
Lastly, make sure to stay hydrated and avoid getting too hot during exercise. By following these precautions, you can safely and effectively manage your pregnancy-related lower back pain with exercise.