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Back Pain During Pregnancy: Very Simple Physical Exercises You Can Do To Alleviate The Pain And Discomfort For An Enjoyable Pregnancy
Back pain during pregnancy is common for numerous women starting their second trimester. Weight acquired from pregnancy can be anywhere from 12 - 35 pounds. Most of it is as a result of enhanced water retention and fat stores. Furthermore, hormonal changes loosen ligaments that keep the pelvic bones tightly together, encouraging the back muscles to work more than usual to support the pelvis. As the abdomen enhances in size during the course of the pregnancy, the center of gravity goes further away from the backbone spine, placing more force on the lower back. The top back is affected to, as it now has to flex the upper portion of the torso forward to serve as a counterweight. The end result? Discomfort, slow movement, diminished activity, and fatigue.
The number one resolution for back pain during pregnancy is working out. Certainly, there is no stopping the natural addition of weight from pregnancy so one has to prepare her body to handle the need. The ideal solution is set aside for those who have the foresight to schedule ahead, and is the most valuable, and that is to build up strength and stamina in the lower back muscles, buttock muscles, ab muscles, and legs at least 3 months in advance of getting pregnant. Working with a good personal trainer experienced in strength training is a great way to achieve this. That way, by the time your second trimester occurs, your body will be better conditioned to manage the sudden increase in weight.
For most women, particularly if it is their first time getting pregnant, they did not take preventive steps in strengthening the body before the pregnancy. This is especially true if the pregnancy was not anticipated. In these cases, there are still protected exercises one can do to momentarily relieve low back pain from pregnancy.
Pelvic tilts involve lying on the ground, knees bent with feet on the floor. Hands should be down to the sides, hands facing down. Force your lower back flat to the ground until there is no air space. This is done by contracting the upper abdominal muscle groups. 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 an extremely small movement, so don't push off your feet and bend your back. Your pelvis simply rocks backwards as you are lying down. Do about 20 repetitions. Locate a small towel roll under your neck while you do this workout as it will help decompress the discs in your neck, minimizing tension.
A second physical exercise is to lie on your back, and prop your legs up on several pillows or other support. It really should be just high enough that your knees are at at a perfect angle. Curve your feet upwards so that you feel a stretch in your calves. Keep for five seconds, and repeat 20 times. You can attempt this exercise also one leg at a time. This activity helps move lymph from your reduced legs back into movement.
In the event that you have access to a swimming pool, this is a fantastic way to decompress your spine when you are in your third trimester. Consider 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 low back. This will remove some pressure from the discs and spinal joints and will feel wonderful.
To sum up, exercises during pregnancy really should focus on relieving stress to the lower back, because this is where most of the stress is being placed as the pregnancy advances.
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