I really struggled with low back pain during my pregnancy. Up to 70% of pregnant women deal with it. Let’s look at a few simple exercises that can ease tension, strengthen your body, and give your back a well-deserved break.
Hip circles exercises
Hip circles, standing or on a birth ball. One of our favorites.This exercise helps loosen tight muscles in your hips and lower back, promoting better movement and circulation. Stand with fifth hip width apart and place your hands on your hips.
Slowly circle your hips in one direction as if you’re drawing a circle with your hips. Do 5 to 10 circles, then reverse. Try to get pretty localized to the hips if possible.Try circles or even figure eights. You could also do this seated on a birth ball, which feels amazing.
Avoid holding your breath or letting the movement come from your upper body. Pelvic tuck and untuck. This exercise increases pelvic range of motion and reduces strain on your lower back. Start on all fours with your hands on their shoulders and knees on their hips.
If you have wrist pain, you can also be on your fists with thumbs facing forward. Keeping your spine neutral, focus only on your pelvis. Tilt your tailbone toward the sky without arching your spine, and then tuck your tailbone under like a dog tucking its tail. Repeat 5 to 10 times.
Remember to keep your back stable and baby gently hugged in and up to avoid arching or bringing your spine into the movement.
This is not cow-cat
This is not cow-cat, rather a great exercise for isolating and mobilizing the pelvis. Glute bridges. Push through heels. Lie on your back with knees bent and feet hip width apart. Strengthening the glutes and hamstrings helps reposition your pelvis, taking pressure off your lower back, reducing pain and improving posture.
As you exhale, press through the heels to lift your hips, activating your glutes at the very top. Inhale to slowly lower back down. Repeat 10 to 12 times. You can place a block between your thighs for more stability.
Also use a wedge or pillow if lying flat is uncomfortable. Avoid arching your back or letting your knees collapse inwards. So why does this back pain happen in the 1st place?
Between your growing belly shifting your posture, hormones softening your pelvic joints and your muscles working extra hard to keep you upright, your lower back can end up pretty stressed, but by strengthening key muscles like your glutes.
And improving hip mobility, we can take a lot of that tension off the spine. Bird dog with core activation. Start on all fours. Extend one leg back so the toes rest on the floor. Take the opposite arm in front, resting fingers on the floor. Already activate your leg. On the inhale, remain where you are.
On the exhale, continue to activate your core and lift your leg and arm.
In line with your spine. On the inhale, return the fingers and toes back to the ground. Repeat 5 to 10 times on each side and then change sides.
This exercise strengthens your core and stabilizing muscles, which supports your spine to find a more aligned posture and reduce strain on the lower back.
Disclaimer: This article provides general prenatal fitness guidance. Always consult with your doctor or healthcare provider to ensure this articleis safe for you. You are responsible for your own safety. Do not perform any exercises that feel unsafe for you or your baby. Stop immediately if you experience any pain, discomfort, bleeding, chest pain, shortness of breath, dizziness, or if you feel unwell. P&P Health Inc., Pregnancy and , and ravindra are not liable for any injury, loss, damages, costs, or expenses incurred in connection with this article or its content.
