5 Exercises For Back Pain During Pregnancy

During pregnancy, the mother’s body changes completely. The belly gets bigger as the baby grows in her womb. These changes mean greater tension in her back muscles, with greater impact in the middle and lower zone. Here we will show you 5 exercises to reduce back pain during pregnancy.

Back pain during pregnancy affects work activity, sleep and a woman’s daily life in general. Physical activity promotes mobility and reduces muscle problems, but there are many benefits during pregnancy. It also benefits your breathing capacity, which improves relaxation and oxygen flow.

When can I start training?

After the first trimester of pregnancy, you can start exercising if the midwife approves. It is important that you consider physical activity among your healthy habits. If you did not exercise before you became pregnant, this is a good time to start. On the other hand, if you were an active woman in the past, it is important to stay active, but adapt your workouts to your stage of pregnancy.

It is a good idea to consult a personal trainer who will design a personal training plan. Activities include flexibility, mobility, reinforcement and relaxation work. The combination of these significantly helps to reduce back pain during pregnancy.

Before you start exercising

To start exercising during pregnancy, it is important to start with a gentle warm-up. It should start from the bottom up and start with circular motions with your ankles. Then make movements with your legs or stand on your toes a few times. Finally, continue with shoulders, arms, back and neck.

Warming up is a way to let your body know that you are going to move. It improves circulation and disposes of your body to perform the activity more efficiently. 10-15 minutes of circulatory exercises are enough to start specific exercises for back pain during pregnancy.

What exercises can I do for back pain during pregnancy?

Active mobility is an excellent tool for reducing the discomfort of pregnancy. Although it is something you can expect, you do not need to normalize in pain. In this case, you should consult a doctor to rule out any conditions. When it comes to exercises to relieve back pain during pregnancy, here are five good ones:

1. Axelbrygga

On a padded surface, lying on your back, with your arms at your sides, bend your knees, with the soles of your feet resting on the floor. Take a deep breath before starting and, exhaling, lift your buttocks off the floor and raise your pelvis. Time and time again, go down and support your back.

Pelvic mobility

Stand, rest one hand on the wall or support a partner, raise a bent knee forward. Then use gentle circular motions, first outwards, then in the opposite direction. Alternate these movements once with each leg.

3. Square

On a mat or blanket, rest your knees with a hip width apart and your hands shoulder width apart. Lift one knee to the side, trying to open the pelvis as much as possible. Switch this movement between one leg and the other.

4. Unlock the pelvis to relieve back pain during pregnancy

Lie on your back with your legs outstretched, bring one knee to your chest, open slightly outward to give your abdomen space. Grasp the knee with both hands and hold for a few seconds. Then do the same with the other leg.

5. Pelvic oscillations

You can do these standing with your knees half bent, resting your hands on the wall or supporting a partner. In addition, you can sit on a yoga ball, rock back and forth, sideways and in a circle.

Cool down after doing exercises for back pain during pregnancy

After performing exercises for back pain during pregnancy, it is important that you take a moment to relax. Therefore, find a comfortable position, on the left side, if possible. If necessary, use pillows to make you comfortable. In a quiet space with soft lighting, you can add quiet music or light.

Create a pleasant environment that invites relaxation and be aware of your breathing, inhalation and exhalation gently. It is a moment of connection between you and the child where you can calm down together after the activity.

You can do these exercises daily without having to count the number of sets or repetitions. The important thing is to listen to your body and notice which ones give the most relief. Also remember that physical activity adapted to pregnancy will help you go through it in a healthier way.