More than 80 percent of all pregnant women experience back pain. This condition can affect their quality of life, including their sleep, mood, and range of motion. In general, it is caused by stress, hormonal imbalances, and the extra weight that puts pressure on the spine. Anxiety and daily worries can affect the back muscles, causing them to become painful.
The good news is that you can relieve pregnancy back pain naturally through exercise. Swimming, walking, stretching, cycling, and other activities can relieve tight back muscles and restore their function. Here are some exercises you can try:
Cat Cow Pose
This gentle yoga poses relaxes the spine, improves postures, and strengthens the neck. It also increases your mobility and balance, massages the kidneys, and stimulates digestion. Like other yoga poses, it relieves stress and brings you inner peace. You can either perform this move for warming up before exercise, or include it in your yoga sessions.
Low Back Stretches
From pain relief to injury prevention, the benefits of stretching are well known. Back stretches are particularly good for moms dealing with sciatica and other aches that affect the lower back. Ideally, you should do these stretches at least once a day. Rest on your knees and hands, maintaining a neutral spine. Pull in your belly and arch your back slightly. Hold for up to five seconds. Relax your back and core muscles, and repeat about 10 times.
The triangle pose or Utthita Trikonasana stretches and strengthens the back muscles. When done properly, it eases back pain, improves digestion, and stimulates the function of your internal organs. This asana is also used for neck pain, sciatica, infertility, and anxiety. Pregnant women who can’t touch the floor with their fingertips or hand can support the palm on a bench or block.
The Child Pose
Touted as one of the best yoga poses for back pain, the child pose offers sciatica relief and strengthens the spine. This asana improves circulation throughout your body, stretches the hips and thighs, alleviates stress, and releases tension in your chest and back. It also flexes your internal organs and keeps them supple.
As your tummy gets bigger, this exercise becomes more difficult. Try different variations until you find a comfortable position. If you find it hard to sit on your heels, place a folded blanket between your calves and back thighs. Eventually, you can ask your hubby or a friend to stand to one of your sides and help you arch your back.