Back pain is commonly experienced during pregnancy. According to the American Pregnancy Association, 50 to 70 percent of pregnant women experience back pain. This normal symptom can be highly uncomfortable and interfere with your daily activities and health. However it pain be reduced and establishing a routine of back exercises is one way to alleviate your discomfort.
Causes
Several factors may be contributing to your back pain. Your body increases production of several hormones, which are designed to help loosen the ligaments that bind your pelvic bones together, according to the American Congress of Obstetricians and Gynecologists. This helps your body prepare for the baby's delivery. However, it can alter your posture and the weight-bearing locations in your alignment and produce back pain. Your abdominal muscles become stretched as your baby grows and are unable to provide your spine with the support they normally give. Other factors include a shifted center of gravity, increased body weight, poor posture and stress.
Purpose of Exercises
Exercises help address the back pain you are experiencing by strengthening and stretching your back muscles. They also work to strengthen your abdomen, pelvic, hip and leg muscles. Strengthening these muscles will allow your body to cope with the challenges such as extra weight and loosened ligaments. The American Congress of Obstetricians and Gynecologists states that back-strengthening exercises will not only help deal with your back pain, but will also prepare you for a healthy delivery.
Sample Exercises
These exercises are recommended by the American Congress of Obstetricians and Gynecologists, and can be performed at home without any extra equipment. Sit in a chair and slowly bend over with your arms hanging, and slowly sit up after holding this position for five seconds. Perform a similar exercise standing, with your hands on your hips, being sure to keep your back straight as you bend forward. Bend until you feel the muscle on your upper thigh stretch.
Kneeling on your hands and knees, rock backward so your buttocks touch the soles of your feet, then rock forward. Repeat this five times, then arch your back up. Repeat this entire exercise five to 10 times. Perform another exercise in the same kneeling position, which involves slowly moving backwards and tucking your head between your knees, keeping your arms extended and your hands planted in the same place on the floor. Hold this position for five seconds, then slowly return to the kneeling position.
Perform these exercises daily or as directed by your physician.
Prevention
Implementing other methods of protecting your back will maximize the effectiveness of these exercises. Maintain a correct posture, and use supportive shoes and belts. Squat instead of bending over to keep your back straight. The Mayo Clinic recommends regular exercise involving activities such as swimming or biking. Get enough rest and avoid sleeping on your back.
Considerations
Before performing these exercises, the American Congress of Obstetricians and Gynecologists advises that you check with your health care provider to ensure your safety and the safety of your baby. If your back pain persists and is severe, if the onset is abrupt and severe, or if the pain is rhythmic or cramping, notify your health care provider. Back pain can sometimes be a sign of preterm labor or other complications that require treatment.
