Contents:
- Medical Video: Tips to Managing Back Pain during Pregnancy
- 1. Cat back stretch (to stretch the entire back)
- 2. Heel sits (to stretch the lower back and buttocks)
- 3. Forward bend (to stretch and strengthen the back)
- 4. Trunk twist (to stretch your back and upper torso)
- 5. Rocking back arch (to stretch and strengthen the back, hip and stomach muscles)
- 6. Back press (to strengthen the upper back and support good posture)
- 7. Arm raises (to strengthen the shoulders and upper back)
- 8. Overhead pulldown (to strengthen middle and lower back)
- 9. Upright row (to strengthen the shoulders and upper back muscles)
- 10. Triangle pose (to stretch your back and legs)
Medical Video: Tips to Managing Back Pain during Pregnancy
During pregnancy, the ligaments in your body will naturally be softer and stretch to facilitate labor. This can increase the burden on the lower back and pelvic joints which can cause back pain.
According to nhs.uk, to protect your back during pregnancy, avoid lifting heavy objects, bend your knees and keep your back straight when taking something on the floor, move your legs when turning to prevent the spine from rotating, wear shoes flat to distribute your weight evenly, sit with your back straight, and rest more.
After that, do exercises to deal with pain in the back. By stretching and a series of muscle strengthening exercises, you can keep your back in line. These exercises are safe to do during pregnancy and after childbirth, but if you feel uncomfortable, you can stop and try other movements. Here are 10 movements to deal with back pain:
1. Cat back stretch (to stretch the entire back)
Start with all fours and flatten your back so that it is parallel from your neck to your tailbone. Gently arch your back from the tailbone to your shoulder bone. Hold for 5 seconds, then return to the starting position. Repeat up to 5 times.
2. Heel sits (to stretch the lower back and buttocks)
Kneel on the floor and bend forward. Stretch your hands in front of you with your palms on the floor. Slowly lift your body and sit back on your heels. While in a sitting position, move your fingers forward to increase stretching. Hold for 20-30 seconds then repeat 2-3 times.
3. Forward bend (to stretch and strengthen the back)
Sit in a chair with a hard base and backrest. Keep your arms relaxed. Bend your body forward slowly so that your arms hang in front of you. Hold in this position for 5 counts and sit slowly without arching your back. Repeat this movement 5 times.
4. Trunk twist (to stretch your back and upper torso)
Sit on the floor crossing your legs. Place your left hand on your left foot, then your right hand on the floor behind your body. Slowly rotate the upper body to the right to the right shoulder. Do the same movement to the left side by changing hands. Repeat 5-10 times for each side.
5. Rocking back arch (to stretch and strengthen the back, hip and stomach muscles)
Kneel with both hands and feet on the floor. Put the weight evenly on your hands and knees. Position your back straight (not curved). Move back and forth by dragging your hands back and forth 5 times. Then return to the starting position and bend your back up and down as best you can and repeat 5-10 times.
6. Back press (to strengthen the upper back and support good posture)
Stand with your back against the wall and position your feet about 25-30 cm from the wall. Press the lower back to the wall. Hold for 10 counts and repeat 10 times.
7. Arm raises (to strengthen the shoulders and upper back)
Start with all fours with your back flat as in cat stretch. Lift your right hand straight forward as wide as your shoulder. Hold for 5 seconds. Lower it a little and repeat 10 times. Change hands and repeat again. When you get used to it, add the weight in both hands weighing 0.5-1 kg to make the exercise more challenging.
8. Overhead pulldown (to strengthen middle and lower back)
Stand up straight with your hands above your head. Imagine that you are holding a barbell in your hand. Then pull your arms down by bending your elbows to the side so that your hands are shoulder height. Return to the starting position and repeat 10-15 times and if you are used to it, add it dumbell weighing 0.5-1 kg in each hand.
9. Upright row (to strengthen the shoulders and upper back muscles)
Stand with your feet open shoulder width apart and let your knees relax. Place your arms on the right / left side with your palms facing back. Pull your elbow up parallel to your shoulder and lower it back. Contract your muscles to resist movement. Lift it back to a lower position than the starting position. Repeat 10-15 times. If you're used to it, add a 0.5-1 kg load to your right and left hand.
10. Triangle pose (to stretch your back and legs)
Start standing with your feet wide open (wider than your shoulder). Turn your right foot until your heel is facing the left foot. Extend your arms straight to the right / left side with your palm facing the floor. Bend your body to the right side and place your right hand over the shin or ankle, while the left hand faces straight to the ceiling. Hold for 10-30 seconds, then repeat in the opposite direction.
READ ALSO:
- 3 Movements to Overcome Stomach Pain Every Cough During Pregnancy
- 7 Benefits of Prenatal Yoga for Pregnant Women
- 8 Yoga Poses that Are Good for Training the Pelvis during Pregnancy (Hip Opening)
