By Dr. Emil Tompkins, a chiropractor committed to helping you get rid of back pain during pregnancy.
Anyone that has ever been pregnant knows there are some aches and pains that come along with the pregnancy. Whether they are mild pains or excruciating, it’s something that you’ll want to take care of. Knowing that your body is going through many changes, and for a great reason, helps you know that the pain is all worth it in the end; but to endure the pain without any relief is more or less asking way too much from the mother to be. Although we all know there are pain relief medicines that can help this may not be the best option for several reasons. You may not want to take any medications while you’re pregnant and the medicines you may need to take may not be good for you while you’re pregnant.
So, how can you get rid of back pain during pregnancy without having to take medicines or have things done that could cause you to go into early labor? Luckily for you there are some exercises that you can perform that will allow you to rid of back pain that you’re experiencing through your pregnancy. Here are five exercises that will help you to get rid of the back pain that you’re having and that will be good for the baby as well.
Arch and Round: This exercise is good for your lower back and it also works out your deep core muscles in the stomach area. You want to do this exercise by starting in a child’s pose position and reaching your arms out. You’ll want to keep your knees spread wide and at the same time you need to sit with your hips back, but don’t do too much… go as far as you can without rounding your lower back. Then arch your lower back so you can feel a stretch and you can also feel comfort too.
Squats are extremely helpful when you are experiencing back pain at anytime, but they are even more helpful when you are having back pain and you’re pregnant. When you squat down you want to make sure keep the most of your weight on your heels so you remain balanced. When you begin to squat you need to make sure your butt is back and then lower down in a smooth motion to an almost sitting position.
This exercise is great to do when you’re pregnant and experiencing back pain. If you have an exercise ball and are having pain this is something that you can do with ease. You want to get on the floor on your knees with the ball in front of you. Then you want to slowly roll the ball out with your arms and begin to stretch your back. Slowly roll back up and repeat the process. If you do this in sets of 3 for at least 6 reps you will relax your paraspinal muscles and relieve your back pain.
If you’re having pain in your back, discomfort in the sciatic area or you want to stretch your belly, the pigeon stretch is the perfect exercise. You want to fold one leg underneath your belly and over towards the opposite hips… You want your other leg to be straight back and keep a slight arch in your lower back. Then you need to slowly and gently pushes off the floor with your upper body… do this until you feel a comfortable stretch.
You want to sit on your knees on the floor with an exercise ball in front of you. With your knees wide with just enough room for your belly between them, you need to make sure your upper body is relaxed. Lay into the ball with your arms crossed and your body leaning on it for support. Slowly take deep breathes and relax.