Exercise for lower back pain in pregnancy

Many women experience back and pelvic pain during their pregnancy. This pain can vary in intensity and duration from woman to woman.  The pain can increase with everyday activities such as bending down, lifting objects, twisting, prolonged sitting or standing. Some women also experience pain radiating from the back into the buttocks, thighs, and legs.

During pregnancy, the ligaments in your body naturally become softer and stretch to prepare you for labor. This can put a strain on the joints of your lower back and pelvis, which can cause back pain.

Causes

• ·       Overuse
• ·       Accidents and trauma
• ·       Poor muscle strength
• ·       Obesity, which adds strain to the muscles
• ·       Herniated disks
• ·       Degeneration of the vertebra

A backache during pregnancy can be divided into different categories. Back pain which is caused by the same factors as back pain in women who are not pregnant, pelvic girdle pain and sciatica.

If you have suffered from back pain before becoming pregnant, it is much more likely to recur or get worse during pregnancy due to a combination of weight gain, poor posture and softening of the ligaments.

While many women take the aid of drugs to relieve them of back pain, there are also other drug-free methods to reduce the back pain which occurs during pregnancy.

Maintain good body postures

This is a very important step in the prevention of back pain during pregnancy. A pregnant woman should always sit and stand in upright position, and try as much as possible to keep the back straight. Pregnant women should, however, not sit or stand in one position for too long. It is very important to change positions at regular intervals, as it helps to relieve back pain.

Read More :- Is it safe to have sex during pregnancy?

Pilates during Pregnancy

During your pregnancy, your center of gravity moves forward as your baby grows. This alters the shape of your lower spine which can lead to back pain in the later stages of pregnancy. The change in posture can inhibit the gluteal muscles with in turn reduces the stability of your pelvis.

Pilates exercises during pregnancy will help strengthen the gluten muscles and improves posture to reduce the risk of back pain. It also concentrates on the strengthening of the pelvic floor muscles which provides a stronger support for your growing baby and reduces the incidence of urinary incontinence both during labor and post par tum.

Breathing techniques

Breathing is a core principle of Pilates and when experienced it will help you to relax and reduce the tension in your body and mind. The breathing techniques you perform in Pregnancy Pilates classes will help greatly to ease labor.

Sphinxes

Lie flat on your stomach, propping yourself up with your forearms. Gently but firmly press through the palms of your hands and the tops of your feet while pressing your public bone forward. Make sure your elbows are directly under your shoulders.

Read more:- Types of food to eat during pregnancy

Physical Therapist

Your physical therapist will consider your medical history, your trimester (as it relates to the changes in your body), and your prior level of activity. Your treatment plan may include:

• ·       Recommendations for sleeping positions
• ·       Recommendations for modifying daily activities
• ·       Deep tissue mobilization to reduce muscular pain
• ·       Spinal or pelvic joint mobilization or stabilization
• ·       Exercises to help postural alignment and body balance
• ·       Exercises to improve strength, mobility and flexibility

Check your posture

Stand straight and imagine that someone is making you taller by pulling a string attached to the top and back of your head.  Doing an exercise called pelvic tilting can ease back strain caused by sitting or standing for long periods.

Sponsor link :- Washing machine repair services

Avoid These Exercises

While the merits of good conditioning cannot be overstated, the wrong type of exercise may actually make your low back pain worse.

Activities that impart excessive stress on the back—such as lifting heavy weights, squatting, and climbing—are not advised.

In addition, high-impact exercises such as running, jumping, and step aerobics can aggravate a low back condition.

When walking, wear well-cushioned shoes with good arch supports and use a treadmill or a track made for athletics. 

Cycling on a recumbent stationary bike can relieve stress on the back.

Some back exercises can help ease the pain. But others can hurt. Confirm with your doctor or physical therapist that you can do back exercises. Then, do them each day or as recommended. Note whether your pain improves.

Read More:- 4 breathing exercises every pregnant woman should do