Back pain during pregnancy is a common issue for many women, especially in the third trimester. As your body expands and changes, it places new stress on your spine and bones. If you are suffering from back pain because of your growing belly, there are several safe exercises you can do to reduce the discomfort and ease the strain on your back.
Swimming: The Safest Exercise for Pregnant Women
Swimming is a low-impact exercise that helps to prevent back pain during pregnancy. The water supports your weight, easing the pressure on your joints and muscles. Swimming is also gentle on your spine, making it a great exercise for pregnant women who suffer from back pain. If you are looking for low-impact exercise, swimming is a great choice. It provides an excellent full-body workout that helps you to stay strong and healthy during your pregnancy. Swimming can also help you to relax and reduce stress, which is especially helpful during pregnancy. If you do not enjoy swimming, there are other aquatic exercises you can do. Water aerobics, aqua jogging, or exercises on a water mat are other options.
What You Should Know Before Performing Any Exercise While Pregnant
All exercises have some risk of injury, but if you’re careful, you can stay active and reduce your back pain during pregnancy. Make sure you are well hydrated before and after any exercise during pregnancy. Always consult your doctor before starting any new exercise program. Speak with your doctor about any medical conditions you have, and what type of exercise will be best for you. Always remember to warm up before any exercise, and cool down and stretch afterwards. Avoid exercising outside when possible due to the risk of infection from mosquitoes and other bugs.
Today, I will share a few moves to help get rid of back pain during pregnancy. Enjoy!
I got Jenna to demonstrate the exercises.
1. Cat-to-Cow Exercise
To begin in a 4-point position, drop your head, round out your mid back and lower back. Then, move in the opposite direction, tilting the pelvis forward. Raise your head, arch through your back, and then sway the other way. Move from rounded to arched, gently shifting back and forth.
Cat-to-Cow Exercise
We are mainly trying to improve the mobility and movement in the spine to relieve pain, specifically back pain.
Perform one 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 and bottom positions for 1 second and with light intensity.
2. Half Moon
Stand tall and raise your hands over your head. Arch to one side and then arch to the other side. We are working on the mobility in the spine again.
Half Moon
In the first exercise, we focused on flexion and extension through forwarding and back movement of the spine. With this exercise, we are working on the side-to-side movement of the spine. We are working on restoring normal movement in the spine.
Perform one set of 5 reps in a smooth, controlled movement with a good stop for 1 second and with light intensity.
3. Downward Dog to Plank
Start in a downward dog position and slowly move into a plank position. Perform the straight arm plank then bring the hips back and return to the downward dog position.
Downward Dog to Plank
We are targeting the core muscles or the abdominal muscles to activate and strengthen them, helping decrease the load on the lower back and, ultimately, relieve back pain.
Perform one set of 5 reps in a smooth, controlled movement with a good stop at the bottom and top position and a light to moderate intensity.
4. Back Flatteners
Back Flatteners
We are mainly working on mobility in the lower back and pelvic areas. We are also activating the core in your abdominal area, specifically your rectus abdominis or six-pack.
Perform one set of 5 reps in a smooth, controlled movement, with a good stop and with light to medium intensity, depending on your fitness level.
Try out these four exercises or moves to help get rid of back pain during pregnancy if you experience back pain during pregnancy.
If you want to get rid of your back discomfort once and for all, then click here to check out the Low Back Pain Solved program!
Take care!
Rick Kaselj, MS