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7 Exercises to Reduce Back Pain During Pregnancy

Back pain during pregnancy is very common. As the baby or babies grow, it can cause additional back pain and stress on the lower back. Most women deal with back pain while pregnant, especially as they get into the 2nd trimester and 3rd trimester.

pregnancy exercises for back pain

While lower back pain can be difficult to deal with, certain exercises can reduce the tension and lower the duration of the pain. Back pain during pregnancy comes from the more pronounced curvature of the spine that results when the abdomen expands and alters a woman’s center of gravity.

7 Exercises to Reduce Back Pain

Up to 60% of pregnant women have some back pain. However, women who exercise regularly, and do the exercises listed below while pregnant, can help lower the impact that back pain will have throughout pregnancy.

1. Walking

Walking is great when you are looking for low-impact aerobics and it is very safe. You can also walk outdoors and get some fresh air. Walking will help activate your leg muscles without overdoing it.

2. Swimming

You do not need to swim laps in an Olympic sized pool, but water exercises and light swimming is very healthy for everyone. In addition, the water will help lessen the impact on your joints and muscles as you swim.

3. Stationary Cycling

During the 1st trimester, cycling is a great way to improve your leg muscles and core muscles. It might get more difficult throughout your pregnancy, but it is safe and beneficial for your muscles.

reduce back pain pregnancy exercises

4. Wall Squats

Put your back against the wall and your legs and knees out to a 90-degree angle. Lightly drop your butt and lift in the air several inches while keeping your back against the wall. You do not need to get deep into your wall squats. Pretend you are sitting down in a chair with your back against the wall.

You can also use an exercise ball up against the wall to give yourself additional support.

5. Pelvic Tilts

Pelvic tilts can be done up against a wall or flat on the ground. As you get into the 2nd and 3rd trimester, you should consider doing these exercises up against a wall.

Lay flat on the ground with your knees bent and your feet flat on the ground. Slowly lift your hips in the air while keeping your upper back and your feet flat on the ground. Your buttocks and lower back should be off the ground when you lift.

6. Yoga

You can find specific yoga pregnancy workouts for every trimester. Yoga and stretching can help relieve back tension and reduce back pain. There are plenty of yoga stretches that can help your muscles as you prepare to deliver a baby.

7. Standing Crunches

Stand straight with your feet flat on the ground and spread so they are beneath your hips. Put your hands above your shoulders and lightly behind your head. Drop your shoulders down and keep your back straight, then lift your shoulders and back in the air. You shouldn't bend your back or compress your belly too much.

Zero Compression Pregnancy Back Brace

Many pregnant women have benefitted from using a specially designed Zero Compression Back Brace. The pregnancy support belt is another option to improve belly support and add additional back support. It is patented and has successfully relieved back pain for women during maternity.

The Zero Compression pregnancy belly support band is the latest technological breakthrough in the field of back pain. There is not much you can do to solve back pain while pregnant, but back braces and exercises can help. The inventor who designed the Zero Compression Back Brace for herself is introducing it to the public with great customer reviews. The inexpensive and ultralight back brace may provide relief and replace medication, which pregnant women cannot take.

Ab Exercises During Pregnancy

You can find a great ab workout for your pregnancy on the What To Expect website. There, you will learn about exercises like standing crunches, pelvic tilts, prone stretch and tuck, heel slides, single heel drops, and more.

Back Exercises During Pregnancy

You can find a great back workout on the Spine Health website. Some of the exercises there include pelvic tilts, arm and leg raises, kegels, and wall squats. The exercises there will help your buttock, core, leg, and back muscles.

25 Minute Prenatal Bodyweight Workout

YouTube can be a great source for pregnancy workouts. One of the most popular videos below is a 25 minute workout that can be done during the 1st, 2nd, and 3rd trimester.

Why Exercise During Pregnancy?

Strengthening of abdominal and back muscles could minimize this risk. Despite the fact that pregnancy is associated with significant anatomic and physiologic changes, exercise has been proven to have minimal risks and has been shown to benefit most women.

Women with uncomplicated pregnancies should be encouraged to engage in physical activities before, during and after pregnancy.

Strengthen Your Legs and Core

You can perform other low-impact exercises in addition to the exercises above. You want to do things that target the strengthening of the abdominal and back muscles. Walking, swimming, stationary cycling and low-impact aerobics are among those deemed safe. Water exercises reduce strain on the joints, so it is beneficial to those with back, knee or joint pain.

In Summary

Simple exercises can ease back pain, including arching the spine back and forth on the floor or standing with the back to a wall, knees bent and trying to straighten the spine. Stretching can also be helpful while you are pregnant. If you have any questions, please let us know, but light exercises while pregnant can be helpful in addition to the Zero Compression Pregnancy Support Belt.


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