Back Pain During Pregnancy: Simple Physical Exercises You Can Do To Alleviate The Ache And Discomfort For A Peaceful Pregnancy
Back pain during pregnancy is common for many women starting their second trimester. Weight gained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is due to enhanced water retention and fat stores. Additionally, hormonal changes loosen ligaments that hold the pelvic bones tightly together, forcing the back muscles to work more than usual to support the pelvis. As the abdomen speeds up in size during the course of the pregnancy, the center of gravity moves further away from the lumbar spine, placing more force on the lower back. The upper back is affected to, as it now has to flex the upper torso forward to serve as a counterweight. The end result? Discomfort, slow movement, lowered activity, and fatigue.
The number one resolution for back pain during pregnancy is exercise. Obviously, there is no stopping the natural addition of weight from pregnancy so one will have to prepare her body to handle the demand. The ideal solution is reserved for those who have the foresight to plan ahead, and is the most effective, and that is to build up strength and stamina in the lower back muscles, buttock muscles, abs, and legs at least three months in advance of getting pregnant. Hiring a good personal trainer experienced in strength training is a great way to attain this. That way, by the time your second trimester arrives, your body will be better conditioned to handle the sudden increase in weight.
For most women, especially if it is their first time getting pregnant, they did not take proactive steps in strengthening the body before the pregnancy. This is especially true if the pregnancy was not prepared. In these cases, there are still safe exercises one can do to temporarily relieve low back pain from pregnancy.
Pelvic tilts involve lying on the ground, knees bent with feet on the floor. Your arms should be down to the sides, hands facing down. Push your lower back flat to the ground so there is no air space. This is done by contracting the upper abdominal muscles. If you are doing it properly, you should feel your lower back straighten out. Your upper bottom will come off the floor slightly. It's a very small movement, so don't push off your feet and arch your back. Your pelvis simply rocks backwards as you are lying down. Do about twenty five repetitions. Place a small towel roll under your neck while you do this exercise as it will help decompress the discs in your neck, relieving tension.
A second exercise is to lie on your back, and prop your legs up on a stack of pillows or other support. It must be just high enough that your knees are at at a right angle. Bend your feet upwards so that you feel a stretch in your calves. Maintain for five seconds, and repeat 20 times. You can try this exercise also one leg at a time. This action helps move lymph from your lower legs back into circulation.
In the event that you have access to a swimming pool, this is an excellent way to decompress your lower back when you are in your third trimester. Try leaning your upper body on a large float, like an inner tube. The body weight of your legs will traction, or slightly pull apart the vertebrae in your lower back. This will take away some pressure from the discs and spinal joints and will feel great.
To sum up, exercises during pregnancy must focus on relieving pressure to the lower back, as this is where most of the stress is being placed as the pregnancy proceeds.
Natural Child Delivery - Evaluating The Alternatives Between Giving Birth In The House Or In A Healthcare Facility
It's funny when you realize that society often thinks we are strange if we consider having a child anywhere but in the hospital because natural childbirth used to be the only method of child birth. A home birth was anything but special.
Start Getting The Nursery Ready For Your Newborn - Before They Come Along
I think one of my favorite things to do while pregnant is getting the nursery ready. It helps me to stay occupied so the stress of waiting doesn't overcome me. It also helps me to feel closer and start creating a bond with my child.
Morning Sickness Remedies Are Not All Equal - Ensure That You Choose A Safe Natural Remedy
The quest to find effective morning sickness remedies is something that becomes important early in the pregnancy. Finding the remedy that works to get you over the stomach ache hump can be a challenge when you feel that everything you smell or eat sets your stomach off.
Choose The Gender Of Your Baby - How To Conceive A Baby Girl
Contrary to what we were told to expect, most of those who took up our offer desired to have girl children. During this past year, a majority of people who took our paid service also indicated preference for baby girls. This preference for girls was not restricted to couples from the US.
Contemplating Having A Baby Day By Day Along With Well-Being
Many couples happen to be today lucky enough to have to be dealing with pregnancy day by day and all that comes with that. When it comes to exercising during pregnancy we now know that this can help minimize minor discomfort associated with pregnancy.
Considering The Actual Cost Of Abortion Is A Lot More Important Than You Believe
Weighing the real cost of abortion entail several things that must be done. This is because there are several aspects that shall be considered when it comes to coming up with a more holistic point of view.
Related Articles
Partner Links