Back pain during pregnancy effects 70% of pregnant women. There are many causes of back pain during pregnancy. Read below for more information and learn which exercises can help with
back pain relief.
Exercising whilst pregnant is an important part of your pregnancy, as it will help during and after your pregnancy. You should always check with your doctor before you start any new exercise programme, whilst pregnant.
If you are continuing with your pre pregnancy exercise routine, always listen to your body and stop if you feel uncomfortable, are short of breath or have any pain.
Exercising whilst pregnant can help you in many ways and hopefully reduce the possibility of suffering from backache, constipation, fatigue, pre-clampsia and gestational diabetes. It can also help you sleep better and prepare you for the rigours of labour.
There are many forms of exercise that are considered safe during pregnancy; walking, jogging, swimming or cycling on an exercise bike. You could also attend yoga, pilates or aqua natal classes, do ensure that these are run by qualified instructors. You should aim to exercise for 30 minutes, 3 times a week.
Back pain causes can range from poor posture, urinary tract infections, weak back and pelvis muscles or simply the weight of the womb.
The pressure on your back from the baby tipping your pelvis forwards is one of the major causes. This tipping increases the pressure on the arch of your back and so compresses some of your spinal joints, often causing a deep aching in your back.
Additionally, your hormones are preparing your body for child birth, which means they are gradually loosening the ligaments around your pelvic region to minimise the trauma of child birth. This loosening unfortunately de-stabilises your pelvis and can result in lower back pain. You often find at this time that your physical activity levels reduce too as your routine changes to accommodate the different pregnancy trimesters. This in turn often leads to a weakness in the very muscles that, if strong, could help to stabilise your pelvis and lower back.
Gentle exercise such as walking, pilates and walking can help to keep your back strong and improve your posture. You could use specially designed products to help eliminate problems; for example posture supports like the Dynaspine Back Support for Pregnancy. Dynaspine is an ergonomic lower back support that ensures you are in the correct posture position. Its two unique back support plates move as you move whilst in the seated position, helping your muscles keep active rather than static like other back supports do.
You can also use a support belt to help support your abdomen and elevate the pressure on your lower back.
If you do not have the time to go out and exercise, you can always exercise in the comfort of your own home. There are four simple exercises you can do at home, which will give you a full body conditioning routine. They comprise of; push-ups for the upper body, squats to work the lower body, pelvic tilts for the abdominals and back extensions for the back. You should aim to do 15-20 reps of each exercise every other day. It is very important to allow for a day’s rest in between exercising.
Push-Ups: Stand facing a wall, a full arm’s length away, hands at shoulder level but 3-4 inches wider than your shoulders. Ensure your abdominals are pulled in tight, creating a straight line from your shoulders to ankles. Breathe in and bend your elbows out to the sides to 90 degrees, lowering your chest to the wall. Breathe out as you push back up into the start position. This exercise works your chest, shoulders and triceps.
Squat: Stand in front of a chair, legs hip width apart. Then bend the knees, lowering yourself towards the chair. Tap the chair with your bum but do not sit down. Squeeze your buttocks and return to the starting position. This exercise works your large leg muscles, which will help create stability in your lower body, as your centre of gravity shifts during your pregnancy. Also strengthening the muscles in your bum (glutes) it will help minimise lower back pain.
Pelvic Tilt: Get into a kneeling position, wrists under shoulders, knees under hips and your back in neutral. Take a deep breath in, then breath out forcefully pulling your abdominals in tight and drawing your belly button towards the spine. With one fluid motion, tilt your hips under, reversing the curve in the spine. Pelvic tilts help realign the pelvis, stretch the lower back and strengthen the deep abdominal muscles.
Back Extension: Stand with your hands on your bum just below your waist, with your fingers pointing down. Take a deep breath and lengthen your torso. Tighten the hips, thighs and buttocks to protect the lower back, then breath out and lift the chest up as you pull your elbows towards each other, causing the back to arch slightly. This exercise will strengthen the muscles in the spine and help to maintain good postural alignment.
Exercising and staying strong during your pregnancy will improve your general wellbeing and prepare you for your big day and will help take care of the baby once it has arrived.
Remember, if you feel any discomfort, pain or if you become short of breath whilst doing these exercises, stop immediately. Consult your doctor before you start any new exercise regime.
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