Ways to Relieve Back Pain During Pregnancy
By Kate Miles | Reviewed by Deepu Gupta – fitness expert specialized in prenatal and postpartum fitness.
If your back has started hurting during pregnancy, it is possibly because of the changes happening within your body. There are plenty of exercises, you can do to feel better and relieve back pain without taking over-the-counter pain killers. Learn more about back pain related to pregnancy and the approaches to ease it.
Although it may sound sane to take rest while experiencing such pain, it is proven that gentle stretching and movement often decrease muscle spasms and improve spinal function, resulting in decreased pain. Working out while you are pregnant offers lots of benefits for you and your baby, as it boosts your mood, decreases many pregnancy symptoms, and quicker postpartum recovery. Exercise also contributes to easier labor, delivery and also benefits your baby with a fitter heart, and boost in brain development.
Exercise during pregnancy is perfectly safe as long as you get an okay from your doctor before hitting any new or familiar workout routine. We recommend you talk to your doctor about the routine you chose as it is always important to discuss your symptoms to ensure that the exercise is appreciated for you and your condition.
Before moving any further let’s discuss the factors that influence back pain during pregnancy
Pregnancy hormones make joints less stable to allow the pelvis to spread as the baby grows. Such condition makes the spine more vulnerable resulting in excruciating pain. Weight gain during pregnancy, with the majority of it distributed around the abdomen area, leads to postural strain as the body compensates for the changes in the pregnant woman’s center of gravity also adds extra stress on the spine, resulting in back pain and stress on the spinal.
You probably must have understood the importance of staying active. Learn more about the ways to relieve back pain caused by pregnancy.
Cardiovascular Exercise:
Activities that increase the heart rate for a sustained period of time are referred to as cardiovascular exercises. Procedures like walking, swimming, and biking are considered safe for pregnant women and can be done for 20-30 minutes, 3-4 days a week. Keep in mind these exercises should be done at a moderate level, not causing exhaustion and fatigue.
Other Cardiovascular Exercises you can do are:
- Ellipticals and stair climbers
- Group dance or aerobics classes
- Kickboxing
Make sure your instructor knows you’re expecting and keeping a watch on your activities. We recommend you find a class specifically for pregnant moms.
Strengthening and Flexibility Exercise:
Strengthening exercises helps you build muscles and keep them stronger and more flexible, which can help you carry the pregnancy weight and protect your joints from injuries. As long as your doctor gives you a green light, below are some of the strengthening exercises for pregnant women. Be informed that it is highly advisable to do these exercises under the supervision of an instructor.
- Weight lifting
- Pilates
- Tai Chi
.In order to improve flexibility, it is recommended that stretches be performed daily after you are warmed up. Hold the stretches (never bounce) for 20 to 30 seconds and repeat 3 times. Although there are many stretches that can safely be performed during pregnancy, the muscles that most often contribute to back pain are the back, hamstring (in the back of the thighs), and chest and neck muscles.
- Back stretches
- Hamstring stretches
- Chest stretches
- Neck stretches
Yoga
Yoga, a movement-based strength and flexibility practice with roots in ancient India, is one of the most popular techniques for pain relief, and prenatal yoga is a top choice among pregnant women whose backs, muscles, joints, and nerves are hurting under the weight of pregnancy. In fact, yoga is a perfect combination of stretching and strengthening. Research shows that prenatal yoga helps elevate your spirit when you are feeling down and depressed while pregnant and bring mindfulness and awareness into how your body is changing on a daily level. “In the midst of changing hormones and emotions, yoga provides a grounding and focus,” says Sockolov, a California-area yoga teacher and the author of Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday.
With that in mind, we have consolidated 9 pregnancy yoga poses for back pain. Use these 9 poses to relieve back pain during pregnancy, as well as improve your flexibility and balance as your belly grows
.
Sumo Squat
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Warrior Pose
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Triangle Pose
.
Chair Pose
.
Tree Pose
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Sitting Side Stretch Pose
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Lizard Pose
.
Pigeon Pose
.
Shoulder Bridge Pose
.
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Closing Note
As pregnancy progresses, consider skipping poses that may lead to overbalancing, involve lying on the abdomen, or involve spending time lying flat on the back.
Lower back pain is a common complaint among expecting mothers. Make your pregnancy more enjoyable by treating your discomfort. If you’re at all unsure what’s safe, always confirm with your practitioner what’s okay and what’s not for you.
We would love to hear back from you. Please share your views in the comment section and feel free to ask any questions. Cheers!
