Back pain during pregnancy is common. In fact, around 80 percent of women complain of this pain at some point in their pregnancy, notes the Spine-Health website. Back pain during pregnancy is usually due to your added weight, as well as any new changes in the way you walk and the relaxation of muscles and ligaments in your body, explains MayoClinic.com. However, performing certain exercises can provide relief.
Wall Squats
Strengthening the abs, back muscles, thigh muscles, pelvic floor muscles and butt muscles can help decrease back pain. Thus, wall squats, which strengthen the abs, butt and thighs, may help. Stand against a wall, with your back, shoulders and head resting against it. Place your feet a few feet from the wall. Press your lower back against the wall and gently squat as if you were going to take a seat. Lower until your knees legs make a 90-degree angle. Hold this position for three to 10 seconds, then gently raise yourself into the starting position. Keep your back and buttocks against the wall as you raise yourself. Perform between 10 and 30 repetitions, or as many as you can comfortably perform.
Kegels
Kegels help strengthen the pelvic floor muscles, which can help decrease back pain, notes Spine-Health. To perform these, constrict the muscles you would typically constrict to stop the flow of urine mid-stream. Hold this for three to 10 seconds and release. This is one kegel; perform around 10 to 30 kegels. Note that while tightening the muscles, you should not feel any constriction in your buttocks, thighs or abdominal muscles.
Back Stretch
Back stretches can help relieve and prevent back pain, and improve overall flexibility. To start, get on your hands and knees, keeping your legs wide apart and your hands slightly ahead of your head. Place a pillow underneath you for abdominal support. Gently ease back on your knees while stretching your arms forward. Feel the stretch in your spine. Hold this position for 20 to 30 seconds before returning to the original position. Repeat three times.
Walking
If exercise proves too stressful or uncomfortable, try walking for 15 to 20 minutes daily, advises PregnancyCheck.com. This activity acts as a good supplement to other exercises, as it helps get your heart rate going, boosting your cardiovascular health, and helps keep you flexible. Walking is also a safe exercise because it's easy on the bones and joints, and it can provide a total body workout when done in a brisk speed.
