4 Simple Exercises to Ease Pregnancy Backaches
👶🏼 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.
It’s fairly obvious why your back hurts: You’re 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 you’re pushing the baby out, but can lead to back pain if the joints become too stretchy.
Back pain can disrupt your daily routine or interfere with a good night of sleep.
𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 has been shown as an effective treatment to help ease back pain associated with pregnancy.
In today’s video we show you 4 Simple Exercises to Ease Pregnancy Backaches:
- 𝐒𝐰𝐢𝐬𝐬 𝐁𝐚𝐥𝐥 𝐓𝐫𝐮𝐧𝐤 𝐅𝐥𝐞𝐱𝐢𝐨𝐧 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – 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.
- 𝐒𝐞𝐚𝐭𝐞𝐝 𝐏𝐢𝐫𝐢𝐟𝐨𝐫𝐦𝐢𝐬 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – 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.
- 𝐂𝐚𝐭 / 𝐂𝐚𝐦𝐞𝐥 – 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.
- 𝐂𝐡𝐢𝐥𝐝’𝐬 𝐏𝐨𝐬𝐞 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 – 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.