5 Best Pregnancy Lower Back Pain Relief Exercises
Pregnancy is a time for physical changes and there is a high risk of back pain. Fortunately, there are exercises that can help with the discomfort. Many of these exercises are safe to do during pregnancy. These exercises can help relax tight muscles and strengthen weakened ones. These exercises are easy to do at home and will make your pregnancy easier and less painful. You can also consult a physiotherapist who specializes in women’s health and physiotherapy to find the right exercises for your needs.
Stretching Helps Relieve Back Pain
Pregnancy is a physically demanding journey that often results in back pain and muscle aches. Luckily, there are several natural ways to relieve these discomforts. Among the most effective is stretching. A pregnancy stretch can help ease back pain by strengthening the back muscles. Pregnancy also increases the release of a hormone called relaxin. While this hormone can make pregnant women more flexible and prone to injuries, it can also help reduce the pain caused by back aches.
Relaxing Tight Muscles
During pregnancy, a woman may experience back pain due to tight muscles and increased strain on the back. Using gentle stretching exercises can help ease back pain and strengthen the muscles in the back. The relaxin hormone levels in the body increase during pregnancy, making women more flexible but also more prone to injury.
Strengthening Weakened Muscles
During pregnancy, it is important to strengthen weakened muscles in your lower back. This can help you carry your baby and carry your pregnancy comfortably. It also helps you to avoid gaining too much weight, which can increase pressure on your weakened joints and cause even more back pain.
Pelvic Tilt Raise
Pelvic tilt raises are among the many exercises you can try to relieve your back pain during pregnancy. This exercise is performed while lying on your back. While doing this exercise, you should relax your spine and focus on pushing your abdominal muscles to raise your pelvis. You should then hold this position for four counts before releasing. This exercise is commonly used as a prenatal exercise, but it can also be done while standing against a wall.
Kneeling Back Extension
Kneeling back extension is an effective stretch for your lower back. It can be performed in several ways. For example, you can round your back and pull your bellybutton toward your spine. Another option is to lean backwards while tilting your lower back toward the floor. This exercise should be done for at least five seconds at a time. You can also rock back and forth, lowering your buttocks toward your heels.
Prenatal yoga is a safe exercise to do during pregnancy. It helps mobilize the spine and stretch the back and shoulders. Among other benefits, it helps reduce back pain and improves flexibility. The following pose is a safe option for pregnant women: seated side stretch. The pelvic tilt strengthens the back and abdominal muscles.