An aching back is an unfortunate side effect of many pregnancies. Between the shifting center of gravity caused by an expanding midsection, a shift in hormones that causes looser joints and additional weight, a pregnant woman's back works extra hard during pregnancy. When the pain radiates from the back down into the legs or buttocks, it's called sciatica. Exercises that are safe for pregnancy can help relieve some of the pain and discomfort.
Squat and Stretch
First, balance your body, steadying yourself with a table or counter if necessary, and squat for one minute at a time. Do this exercise 10 times a day. This is a good stretch and toner for legs and perineal muscles. It helps promote proper body alignment, which helps ease lower back pain.
Pelvic Tilt
This stretch has a double benefit for expectant mothers. It offers relief from lower back pain and helps prepare the body for birth. Lie on your back with your knees bent and your feet flat on the floor or an exercise mat. Exhale, pressing the small of your back against the floor, then take a deep breath in and relax your spine. Repeat this several times. If you prefer, try this stretch while standing against a wall. In the standing pelvic tilt position, press the small of your back against the wall and then relax. The standing position should always be used after the fourth month of pregnancy.
Reverse Curl
Kneel on your hands and knees, placing your knees eight to 10 inches apart, leaving plenty of room for your belly. Keep your arms straight. Lean backward, slowly tucking your head toward your knees. Keep your hands and arms in the same position throughout the exercise. They will end up extended. Hold this for five seconds, then return to the neutral position. Repeat this five times.
Chair Stretch
Sit in a chair with your back straight, and relax your arms to your sides. Bend forward slowly so your chest is as close to your knees as possible. Keep your arms dangling forward. If you feel pressure or pain in your abdomen, stop this exercise. Hold this stretch for five seconds, then lift up, keeping your back straight. Repeat this five times. This exercise stretches muscles in the abdomen, hips, and back and helps relieve discomfort caused by your expanding belly.
Other Exercises
Moderate cardio exercises, along with these stretches, also help relieve the pain from sciatica. Walking or swimming are the safest and most comfortable exercises for expectant mothers, according to Parenting Weekly.
Warning
Check with your doctor or midwife before beginning any exercise program.
