Pregnancy is a roller-coaster ride filled with different emotions, feelings and even aches and pains. Carrying a baby around in your stomach is sure to cause back pain at some point, but that doesn't mean there's nothing you can do about it. Simple stretches can help you ease back pain associated with pregnancy so you can get ready for the arrival of your little one.
Benefits
Stretching is one of the most effective techniques for relieving the common aches and pains that come with pregnancy because it helps increase blood flow to the affected area -- in this case, the back -- and helps stretch and strengthen the muscles that keep your body upright. Many back stretches for pregnancy can also be done whenever you want and in most settings, making them easy and convenient.
Pelvic Tilt
The pelvic tilt not only helps to relieve back pain, it can also be useful in preparing your mind and body for your delivery. To do the pelvic tilt, lie on your back on the floor with your knees bent and feet flat on the floor. Slowly exhale and tilt your pelvis toward the ceiling while pressing your lower back into the floor. Hold this position for five to 10 seconds, then relax and breathe in. Repeat the process three to four times as part of your back pain relief exercise routine. You can also perform this exercise against a wall if you don't want to lie down.
Waist Twist
An easy and fast exercise that can be done anywhere, the waist twist stretches out all parts of your back, providing quick pain relief. To do the waist twist, stand with your feet shoulder-width apart and your arms extended out in front of you. Twist at the waist, moving both arms to the left at shoulder height and keeping your legs and hips facing forward. Hold this position for 10 seconds, then return to the starting position. Repeat the process, this time twisting your waist so your arms move to the right. Do three to four twists to each side.
Wall Roll
This exercise strengthens not only your back but the muscles in your legs, which provide support to your back and can help with pain relief. Stand about 1 foot away from a sturdy wall and lean so your back is flush against the wall. Slowly slide down the wall, keeping your feet in the same position. Slide as far down the wall as you can and hold this position for 5 to 10 seconds. Slide back up the wall and rest. Repeat three to four times.
Considerations
Stop doing any stretches if you feel lightheaded, dizzy or any other type of discomfort. Talk to your doctor if you feel significant pain in your back, neck or other parts of your body while performing stretches.
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