Pregnancy is a transformative and beautiful journey, but it can also bring about certain discomforts, such as lower back pain. As the body changes to accommodate the growing baby, the lower back can experience strain and pain. Fortunately, there are exercises specifically designed to alleviate lower backaches during these days. Incorporating these exercises into your routine can provide relief, promote better posture, and improve overall well-being.
Prenatal Exercises Recommended By Physical Therapists
Here are seven prenatal exercises recommended by physical therapists to ease lower back aches for pregnant women:
Pelvic Tilts
Start by getting on your hands and knees with a neutral spine. Gently tilt your pelvis forward, arching your back slightly. Then, tilt your pelvis backward, rounding your back gently. Repeat this movement several times to strengthen the core and pelvic muscles, relieving pressure on the lower back.
Cat-Camel Stretch
Begin on your hands and knees, spine in the neutral condition. Slowly round your back upward, tucking your chin to your chest (cat pose). Then, gently lower your back, lifting your head and chest toward the ceiling (camel pose). This exercise promotes spinal mobility, releases tension in the lower back, and stretches the surrounding muscles.
Prenatal Yoga
Joining a prenatal yoga class led by a qualified instructor can offer numerous benefits during this period. Prenatal yoga focuses on gentle stretches, breathing techniques, and relaxation, providing relief from lower back aches while enhancing flexibility.
Side-Lying Leg Lifts
Lie on your side with your bottom leg bent and your top leg straight. Slowly lift your top leg upward while keeping it aligned with your body, and then lower it back down. This exercise targets the muscles in the hips and buttocks, offering support to the lower back.
Seated Spine Stretch
Place your feet flat on the floor while sitting in a chair or on an exercise ball. Your back should be slightly arched as you extend your arms forward and interlace your fingers. Exhale while gently rotating your torso to the right. You should feel a little stretch in your lower back. Inhale back to the center and exhale while twisting to the left. This exercise helps release tension in the lower back and promotes spinal flexibilities.
Squats with Pelvic Floor Engagement
Stand with your feet shoulder-width apart and hold onto a stable surface if needed. Lower yourself into a squatting position, ensuring that your knees align with your toes. Engage your pelvic floor muscles by imagining lifting them upward while squatting. Slowly rise back up to the starting position. Squats strengthen the lower body, improve posture, and support the lower back.
Water Aerobics
Participating in water aerobics or simply walking in water can be highly beneficial. The buoyancy of water reduces the impact on joints and supports the body. Water exercises help relieve pressure on the lower back, enhance cardiovascular fitness, and provide a refreshing workout option.
What to Avoid During Prenatal Exercise
During prenatal exercise, it is important to prioritize safety and listen to your body’s needs. While staying active is generally beneficial during this phase, certain activities and exercises should be avoided to minimize the risk of injury to you and your baby. Here are some key things to avoid during prenatal exercise:
High-Impact Activities
Avoid activities that involve a lot of jumping, bouncing, or sudden changes in direction. High-impact exercises can put excessive stress on the joints and ligaments, potentially leading to injuries or discomfort.
Contact Sports
Participating in contact sports or activities should be avoided, which has a high risk of falling or getting hit. The risk of injury to the abdomen is higher during pregnancy, so choosing low-impact alternatives is best.
Exercises on Your Back
Lying flat on your back for an extended period, especially after the first trimester, can compress the major blood vessel, the vena cava( It returns blood to the heart.) This compression can reduce blood flow to you and your baby. Modify exercises that require lying flat on your back by propping yourself up with pillows or using an incline.
Overexertion
Avoid pushing yourself to the point of exhaustion or breathlessness during exercise. Overexertion can lead to dehydration, dizziness, and an increased risk of overheating. Remember to stay well-hydrated and take breaks as needed.
Heavy Weightlifting
Avoid lifting heavy weights that strain your back or abdominal muscles. Pregnancy hormones can relax the joints and ligaments, making them more prone to injury. Opt for lighter weights and focus on maintaining proper form and technique.
Hot and Humid Environments
Exercising in hot and humid conditions can lead to overheating and dehydration, which can be harmful for pregnant women. Stay in well-ventilated areas and avoid activities that raise your body temperature excessively.
Exercises that Cause Discomfort
If any exercise causes pain, discomfort, or excessive pressure in your pelvic area, back, or joints, In that case, it’s best to avoid or modify it. Listen to your body and choose exercises that feel comfortable and supportive.
Embrace The Joys of Beautiful Journey
Remember to listen to your body and modify or skip any exercise that causes discomfort or pain. Always consult your healthcare therapists before starting any new exercise program. With these prenatal exercises, you can proactively manage and ease lower backaches, allowing you to embrace the joys of pregnancy more comfortably.