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Relieve Lower Back Pain During Pregnancy
Pregnancy is a beautiful time in a woman’s life, but the symptoms that come with it though are not always as joyous. Lower back pain during pregnancy is very common and more than half of pregnant woman will experience it at some point. You are more susceptible to lower back pain during pregnancy if you have suffered from back pain prior to your pregnancy or during a previous pregnancy. Back pain severity during pregnancy ranges from mild discomfort, sometimes brought on from standing for long periods of time, to overwhelming pain that disrupts daily activates
Fortunately there are things you can do to both prevent and relieve lower back pain during pregnancy. For instance woman who exercise regularly coming into pregnancy are less likely to have back pain problems than those who did not exercise. This is because they have built up the muscles around their spine and pelvis which will help support the extra weight they will take on in the coming months. If you did not exercise regularly before pregnancy it’s never too late to start! There are a variety of exercise classes for pregnant woman that focus on strengthening muscles for support and getting your body in shape for the marathon of birth.
Stretches to Relieve Lower Back Pain During Pregnancy
There are several stretches you can do at home which will help to relieve lower back pain during pregnancy. Here are 3 quick and simple pain relieving stretches that require no exercise equipment.
This yoga stretch is one of the most common pregnancy stretches to relieve backaches. Start out by positioning yourself on all fours with your hands placed under your shoulders and your knees directly under your hips. Slowly pull in your stomach so that your back is slightly arched, hold this for 10 seconds giving your back muscles a good workout. Next relax your back muscles keeping your head in line with your spine and your back as straight as possible stretching your muscles. Be careful not to let your back sag when coming out of the arched position.
In yoga this stretch is usually started while on your feet with your heels pointing outward. However you may need to make slight alterations to the stretch to accommodate your growing belly. You can start on your hands and knees with straight arms placed directly under your shoulders. Begin slowly curling yourself backward resting on your knees with your head down and your arms extended in front of you on the floor. Remain in this position for 10 seconds before returning to your starting pose. This is a great stretch for your back, pelvis and thighs.
Standing Pelvic Tilt
This stretch concentrates specifically on the lower back muscles and is great for pain relief. In the beginning you will want to stand with your back against a straight wall, however as you become more accustomed and comfortable with the stretch you may simply stand to do it. Stand up straight with your feet shoulder width apart, at this point do not force your back to be flat to the wall. This is your starting position. Now tuck your pelvis in pushing the small of your back against the wall. Hold this position for 5 seconds and the return to your starting pose.
With all of the above stretches work at your own pace doing what is comfortable for your body and gradually work up to 10 repetitions a piece. Before stretching or starting any exercise routine you should always consider any special conditions of your pregnancy and consult your doctor before performing stretches to relieve lower back. Comment below to let us know if these stretches have helped you!
Photo by: Altamar