1. Stretch and Soothe
Do some gentle stretches to alleviate pregnancy back pain, but always check with your doctor first. Start by getting down on your hands and knees. Slowly lift your right arm and your left leg. Get them in as straight a line with your spine as you can. Hold this position for a few seconds, then lower your arm and leg. Repeat with the other arm and leg. If your bulky tummy prevents you from keeping your balance, lift and stretch the arm and leg separately. Don't risk falling.
2. Multi-Task with Kegels
Every mom-to-be knows Kegel exercises strengthen the muscles of the pelvic floor, making for an easier labor and delivery. But did you know Kegels can also help you relieve back pain during your pregnancy? They're easy to do. All you do is tighten your vaginal muscles. Work the same muscles you would to stop a urine flow. If you're doing Kegels correctly, you won't feel a tightening in your abs, hips or thighs. An added bonus is that you can do Kegels anywhere, because nobody can tell you're exercising.
3. Arch Like a Cat
You can get some pregnancy pain tips from watching your cat stretch. Just get down on all fours, with your wrists under your shoulder. As you breathe out, arch your back like a mad kitty. Hold this for a few seconds; relax and repeat. By letting your stomach hang while you're on all fours, you'll be taking the weight off your overloaded spine.
4. Give Your Pelvis a Ride on the Tilt-A-Whirl
Pelvic tilts are a great way to combat pregnancy back pain. Lie on your back with your knees drawn up and your feet flat on the floor. Try to flatten the small of your back against the floor. You shouldn't be able to get your hand between your lower back and the floor. Repeat this exercise several times. You can also do this while standing or sitting. Try to flatten your lower back against a wall or the back of the chair.
5. By Land or by Sea
Any exercise during pregnancy will help you with back pain. And, you probably will get back pain. About 80% of pregnant women do. Hormone production and the added weight both contribute to this pesky ache. Try cardiovascular exercise to get on top of the pain, with your doctor's okay. Walking and swimming are usually safe for pregnant women. Both can get your heart rate up for a sustained period of time. Even short daily walks will help. Call your YMCA or a private health club to see if they offer water exercise classes for expectant moms.
