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4 Moves to Help Get Rid of Back Pain During Pregnancy

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Filed Under (Fitness, General) by Rick Kaselj



Over here at the Kaselj household, we are slowly recovering from the holidays.

One really cool thing that my kids did during the holiday season was they created paper snowflakes. While my wife was out, my older son created two while my youngest son made nineteen of these…

paper-snowflake

They hung them on the windows of our living room.

When my wife came home, she loved them so much that we kept them up the whole holiday season as it really brought us more into the holiday spirit.

Today, I will share a few moves to relieve pregnancy back pain.

Enjoy!

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In today’s video, I wanted to go through some back pain relief exercises that you can do during pregnancy.

Back Pain Relief Exercises During Pregnancy

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Cat to Cow Exercise

Start in a 4-point position then drop the head, round out the mid back and the low back. Then, move to other direction, tilting the pelvis forward. Bring the head up, arch through the back and then rock the other way. Move from rounded to arched, just moving back and forth with this exercise.

1-cat-to-cow-exercisea

Cat to Cow Exercise

We are mainly trying to improve the mobility and the movement in the spine to relieve pain, specifically back pain.

Perform 1 set of 5 reps, 5 each way, so a total of 10 movements in a smooth controlled movement with a good stop at the top position and the bottom position for 1 second and with light intensity.

#2 – Half Moon

Stand tall and raise the hands over head. Arch to one side and then arch to the other side. We are working on the mobility in the spine again.

2-half-moon

Half-Moon Exercise

In the first exercise, we focused on flexion and extension through forward and back movement of the spine. With this one, we are working on side-to-side movement of the spine. We are just working on restoring normal movement in the spine.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop for 1 second and with light intensity.

#3 – Down Dog to Plank

Start in a downward dog position then move into a plank position. Perform the straight arm plank then bring the hips back and go back into the down dog position.

3-down-dog-to-plank

Down Dog to Plank

We are targeting the core muscles or the abdominal muscles to activate and strengthen them to help decrease the load on the low back and relieve back pain.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at each of the bottom position and the top position, and with a light to moderate intensity.

#4 – Back Flatteners

Lie on your back. Hands on your side, knees bent and feet flat. Tighten the abdominal area and flatten out the low back area and then relax.

4-back-flatteners

Back Flatteners

We are mainly working on the mobility in the low-back and pelvis areas. We are also activating the core in abdominal areas, specifically rectus abdominis or six-pack.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop and with light to medium intensity, depending on your fitness level.

If you suffer from back pain during pregnancy, give those 4 exercises a go.

If you want to get rid of your back discomfort once and for all, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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