If you’re pregnant and experience discomfort or aches that are chronic in your lower back Be assured that you’re not alone. Back pain, as a general is among the most frequent complaints in women who are pregnant and is most prevalent during the latter phases of gestation. It’s not surprising given that the body’s physical changes from week to week.
Additionally this hormone relaxin which is a hormone related to pregnancy produced by the ovaries and the placenta aids in (as the name implies) relax the ligaments of the pelvis as well as relax the cervical. “Relaxin, which peaks during the first trimester, allows your hips to widen in preparation for birth, mainly affecting the ligaments and connective tissues of the pelvis,” Dr. Gondek. “Other areas commonly impacted by relaxin are the shoulders, spine, hips, ankles, and feet.” The stretching of the spine, particularly, can impact your balance, leading to frequent back pain.
Table of Contents
Exercises For Lower Back Agony
1. Bird Dog
Bird Dog Bird Dog directly targets the muscles that run through the back chain (the back of the body) it safely enhances the stability of the core by engaging the lower and abdominal muscles. It also introduces a an easy movement to the hip and shoulder joints.
- Begin with all your feet on the yoga mat. Keep your wrists aligned with your shoulders. Keep your knees aligned the hips.
- Move the left arm towards the front, then extend the leg behind you, forming an even line across the spine, arm, foot, and leg.
- Make sure your hips are level to the floor. Make sure you don’t dip your lower back.
- Extend both legs and arms out for 2 seconds before bent them back to their starting position. Make sure the brace is in place to reduce any movement that the body may experience.
- Repeat 10 times each on the other side for 3 rounds.
2. Pelvic Tilts
The pelvic tilts are small, but powerful isometric hold exercises that can help in relieving lower back pain and strengthen and stabilize the core muscles. While changes to your pelvic alignment are common throughout pregnancy, this workout can assist you in counterbalancing the change in the magnitude of your pelvic tilt.
- Relax on your stomach on the yoga mat. do a knee bend and place your feet flat onto the ground. Relax in a neutral posture in a way you lower your spine resembles the natural curve of your lower spine.
- Inhale and gently pull your hips towards your head. Notice the way you lower back is pressing down into the floor.
- Keep this posture for two breaths and then exhale as you return to your starting position.
- Repeat 10 reps to complete 3 sets.
3. Good Mornings
Good Mornings are great for hitting not just the back muscles as well as the glutes and hamstrings. Although they’re safe to do while pregnant however, you might want to consider adding an easier weight or even no weight even! Keep in mind that as the baby grows and so your bump grows, you’ll have to stand a bit wider posture to accommodate more space.
- Choose the appropriate weight for the barbell, or use just your own body weight.
- Keep your legs shoulder-width apart. maintain a slight bent in your knees.
- Put the barbell on your shoulders, putting it on your upper back, or join your hands behind your head (keeping your elbows free).
- Keep your core in place when you breathe in, and when you exhale move your hips to pull them back when your upper body moves forward and keep your spine straight.
- Stop at the point where you’re parallel to the floor. Take a deep breath inward as you lift your body back to your starting position.
- Perform 8-10 reps in three sets.
4. Squats With an Activity Ball
In addition to the strength aspect and the core building benefits of squats, this exercise is a prime illustration of a fundamental move that can bring more mobility to your hips and helps get your body ready for the birth of a child. In the end, squatting is a typical birthing posture.
For those who suffer with lower back pain, exercises ball squats help to cushion the back and let you move around with additional support.
- If you’re standing hip-width wide or slightly further apart (to allow for a larger belly) put a big exercising ball behind your lower back, and then press against a wall.
- Bend your knees to the side and then lower them into a squat. Walk your feet forward until they’re in alignment with your toes.
- Keep your core in place and keep to lower until you’ve reached an angle of 90 degrees at your knees. Push through your heels to return to your starting position.
- Perform 8-12 reps in three sets.
If you’re familiar with this workout and would like to build strength then you can use a dumbbell that is weighted on either hand. Try the exercise before adding the weights.
5. Lateral Band Walk
A lively variation of the squat side-band walk is an excellent exercise for honing in on the glutes, and strengthening the mechanics that support the pelvis, hips as well as ankles, knees and feet. This form of exercise increases muscles in the lower body to assist your lower back.
- A small band of resistance can be tied around your ankles. Make sure that the band isn’t twisted.
- Standing at hip width or slightly more spaced (depending on the stage you are in during pregnancy) The band should be slightly positioned to both of your ankles.
- Bend your knees and pull your hips back to a half-squat posture, while maintaining the spine straight and your your toes aligned with your knees and evenly spreading your weight on both feet.
- While doing the half-squat exercise, put your weight on your right leg while you move the left leg to the side and return to the starting position, and then switch to the opposite leg. Be sure to ensure that your hips are level throughout during the workout.
- You can do this exercise in 30 – 45 seconds, for three rounds.
6. Glute Kickback
Glute-centric exercise can build support muscles, which may help to improve stability in the body, and thus the potential to lessen strain on the back of your legs. The quadruple hip extension is often known as the “glute kickback’, is a great beginner exercise that can do exactly what it says!
- Get down on the yoga mat with all your four feet. Make sure your wrists are aligned your shoulders and your knees are aligned in line with your hips. Maintain a straight, flat back, moving starting from the top of your head to the entire length of your spine.
- Simply shift more of your weight to the left side, keeping your body steady without rotating the hips or shoulders.
- The left leg should be extended (with the knee bent at 90 degrees) towards the sky, exhaling and fully stretching the leg. Make sure your foot is aligned with the glue. Ensure that your left leg isn’t rotating upwards or down.
- The knee can be bent back 90 degrees, then lower the leg into the mat when you exhale.
- Perform 10 reps for each leg, and do two-three sets.
7. Wall Roll-Down
It is a wall roll down is an effective Pilates exercise that helps to encourage an easy flexion of the spine, and provides your hamstrings with the chance to stretch. This exercise can improve your posture and consequently, the way you sit, stand and move around and reduce strain on the spine, as well as your lower back.
This workout can be used as both a warm-up as well as cooling down.
- Lengthen yourself against a solid wall, and then walk your feet forwards a full step.
- Put your pelvis on the floor to shield your lower back, then take your shoulders back to your ear, allowing your arms freely dangle to the sides.
- Inhale deeply and out. As you exhale begin to pull your chin into your chest. Roll down, letting your spine slough off the walls, one vertebra at a.
- Your spine will get longer as you continue rolling down as low as you are able to go (keep an open bend in the knees when needed) as you progress into stretching your muscles of the hamstrings.
- Exhale and reverse the move and slowly roll up again as well as connecting the spine to the wall again.
- Let your head roll up and lower the shoulders towards your ears.
- Repeat up to 6-10 repetitions.
A Word From Verywell
Exercise is generally considered to be a safe exercise during pregnancy, however it is recommended to discuss your fitness schedule with your physician before beginning. A variety of forms of exercise such as walking, swimming and prenatal Pilates as well as resistance training and cardio are great forms of physical exercise that you can do during pregnancy. However, during this period as well as during the first postpartum phase it’s crucial to avoid doing anything that your body has not yet used to.
The aim of exercising in pregnancy is strengthen, move and prepare your body to labor. Be sure to keep a close eye your body during every exercise, and stop when you feel that something isn’t quite right.