Best Home Exercises to Ease Backache in Pregnancy

Pregnancy times brings with itself a terrible problem of constant backache caused by the increased strain on the joints in the lower back & pelvis due to the additional baby weight. In this article, we will discuss the best exercises which can help mothers mitigate this problem.

Best Home Exercises to Ease Backache

1) Stretches for Pain in lower back

– Rest on your hands and knees with your head in line with your back.

– Slowly Pull in your stomach, keeping your back comfortable.

– Hold this posture for about 15 seconds, and then relax your stomach and back

– Repeat the exercise about 5-10 times or as comfortable

– Stop immediately if you feel any discomfort

2) Stretches for Pain in middle back

– Rest on your hands and knees with your head in line with your back.

– Slowly Pull in your stomach, keeping your back comfortable.

– Gently lower your back as far as it feels comfortable

– Hold the pose for up to 15 seconds and then go back to the starting position

– Repeat the exercise about 5-10 times or as comfortable

– Stop immediately if you feel any discomfort

3) Stretches for Pain in upper back and shoulders

– Sit straight on a firm chair

– Brace your tummy muscles as comfortable

– Interlock your fingers and lift your arms over your head

– While keeping your elbows straightened, turn your palms upwards

– Hold for up to 10 seconds and then slowly bring your hands back to your side in the starting position

– Repeat the exercise about 5-10 times or as comfortable

– Stop immediately if you feel any discomfort