Pregnancy can be harsh on ligaments and joints because of the added weight your body supports. Your back may be one of the major areas where you’ll notice the ache. Regular stretching and exercise help offset these effects by improving flexibility, strength, muscle tone, and reducing the incidence of lower back pain. Try some of the following exercises and gentle stretches to alleviate back pain.
Stand with your feet hip-distance apart and hold your knees relaxed. Holding on to a door, bed frame, or other stationary object for support, bend your knees and round your back, tucking your chin toward your chest and your pelvis under. Feel the stretch along the length of your spine. Hold and repeat.
Lower Back Stretch
Lying on your back, bend both knees with your feet flat on the floor about a foot apart. Pull your right knee toward your chest and loop a towel around your right foot. Keeping your foot flexed, bring your knee up toward your right shoulder, pulling gently with the towel. Hold for a count of three and then release. Repeat with left leg.
Upper Back Crunch
Ensuring proper posture is a key way to eliminate and prevent back pain. Due to the changes the body undergoes, it is important to stretch the hip flexors which get tight from the anterior pelvic tilt as your belly gets bigger. Simply working on pelvic tilts in various positions is a great exercise. Hamstring stretches can decrease sciatic symptoms. These can be done by lying down as well as standing and sitting for the various trimesters.
Exercises and Stretches for Back Pain Relief
No More Suffering!
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