4 Simple Exercises to Ease Pregnancy Backaches
๐ถ๐ผ Back pain or discomfort is common during pregnancy. Between 50-70% of pregnant women experience some form back pain during their pregnancy.
Back pain may be experienced during any point of your pregnancy; however, it most commonly occurs later in pregnancy as baby grows.โฃโฃ
Itโs fairly obvious why your back hurts: Youโre carrying a lot of extra weight gain in your abdominal region. Your growing belly has also shifted your center of gravity, which can put stress on your back.There is also an abundance of pregnancy hormones that are relaxing the ligaments in your pelvis, which comes in handy when youโre pushing the baby out, but can lead to back pain if the joints become too stretchy.โฃโฃ
Back pain can disrupt your daily routine or interfere with a good night of sleep.
๐๐ก๐ฒ๐ฌ๐ข๐๐๐ฅ ๐ญ๐ก๐๐ซ๐๐ฉ๐ฒ has been shown as an effective treatment to help ease back pain associated with pregnancy.
In todayโs video we show you 4 Simple Exercises to Ease Pregnancy Backaches:โฃโฃ
- ๐๐ฐ๐ข๐ฌ๐ฌ ๐๐๐ฅ๐ฅ ๐๐ซ๐ฎ๐ง๐ค ๐ ๐ฅ๐๐ฑ๐ข๐จ๐ง ๐๐ญ๐ซ๐๐ญ๐๐ก – While seated roll the exercise ball as far forward as you can, hold for 30 seconds while you continue to breath. Return to start position. Repeat for 3 sets of 30 second holds.โฃ
- ๐๐๐๐ญ๐๐ ๐๐ข๐ซ๐ข๐๐จ๐ซ๐ฆ๐ข๐ฌ ๐๐ญ๐ซ๐๐ญ๐๐ก – While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg. Repeat 3 sets of 30 second holds each leg.โฃ
- ๐๐๐ญ / ๐๐๐ฆ๐๐ฅ – While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat. Next return to a lowered position and arch your back the opposite direction. Repeat 3 sets of 10 reps.
- ๐๐ก๐ข๐ฅ๐โ๐ฌ ๐๐จ๐ฌ๐ ๐๐ญ๐ซ๐๐ญ๐๐ก – While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Repeat 3 sets of 30 second holds.