Back pain is one of the most common complaints of every pregnant woman. There are a variety of reasons why the back hurts during pregnancy, but weak support muscles are usually the immediate culprit. Toning and strengthening muscles as well as maintaining good posture and exercising will help strengthen the back muscles and lessen the pain felt during pregnancy.
Doing a pelvic rock, also known a pelvic tilt, is the most recommended exercise in pregnancy. This position is quite easy and effective. Get down into the all fours position, on your hands and knees. Your knees should be placed underneath your hips and your hands should be placed underneath your shoulders for the best alignment. Slowly, tuck in your pelvis as though you would be tucking in a tail. Be sure to move only your pelvis and not your entire back. Pelvic rocks gradually tone the abdominal muscles that support your lower back. You can also do pelvic rocks in a seated or standing position.
Although some people would associate walking with increased back pain, this simply isn’t the case. Going on a light to moderate walk for 20 minutes daily helps loosen the muscles and joints that can cause back pain. To make your walking experience more pleasant, make sure that you have supportive walking shoes and a safe place to walk.
Swimming is an absolutely wonderful exercise to do while pregnant. It is very gentle on the body and it tones stomach and back muscles without overexertion, or increasing injury rates. Additionally, most women love the way swimming feels. In the water, a woman can move about easily and the weight of her typically heavy belly suddenly seems buoyant. If you aren’t comfortable enough to swim laps, you can sign up for a water aerobics class. Water aerobics also strengthen and tone core muscles in a gentle yet effective way.
In addition to any exercises that you are doing to tone your support muscles, you should always use proper posture. Keeping good posture will help you eliminate back pain by further strengthening your back muscles. When sitting, make sure that you do not slouch or lean back too far. When lifting or bending, bend at the knees to avoid back injury. Being vigilant about good posture will also encourage the baby to stay in a favorable position for birth.
Exercising during pregnancy is generally safe. If you did not exercise before you were pregnant, then check with your doctor or midwife to make sure that you are physically fit enough to start a program. Whether you’re a beginner or an experienced fitness guru, there are certain warning signs to watch for during pregnancy. Bleeding, cramping, acute pain, rupture of membranes and feeling dizzy or weak are warning signs that you should look while exercising. If you experience any of these symptoms, stop immediately and contact your health care provider for an evaluation.