5 Exercises for Back Pain in Pregnancy

Physical activity has lots of benefits. Here, we'll show you 5 exercises for back pain in pregnancy that you can do at home.
5 Exercises for Back Pain in Pregnancy

Last update: 09 September, 2021

During pregnancy, the mother’s body completely changes. Her belly gets bigger as the baby grows in her womb. These changes imply greater tension in her back muscles, with greater influence in those in the middle and lower zone. Here, we’re going to show you 5 exercises to reduce back pain in pregnancy.

Back pain during pregnancy affects work activity, sleep, and a woman’s daily life in general. Physical activity favors mobility and reduces muscle discomfort, but there are lots of benefits during pregnancy. Also, it benefits your respiratory capacity, thus improving relaxation and oxygen flow.

When can I start exercising?

After the first trimester of pregnancy, you can start exercising when the OBGYN endorses it. It’s essential that you consider physical activity among your healthy habits. If you didn’t exercise before getting pregnant, it’s a good time to start. On the other hand, if you were a previously active woman, it’s important to keep being active, but adapt your workouts to your stage of pregnancy.

It’s a good idea to consult a personal trainer who designs a personalized exercise plan. Activities include flexibility, mobility, strengthening, and relaxation workThe combination of these remarkably helps to reduce back pain in pregnancy.

A pregnant woman working out.

Before starting the exercises

To start exercising during pregnancy, it’s important to start with a gentle warm-up. It should start from the bottom up, beginning with circular movements with your ankles. Then, do movements with your legs or stand on your toes a few times. Finally, continue with your shoulders, arms, back, and neck.

Warming up is a way of letting your body know that you’re going to move. It improves circulation and predisposes your body to perform the activity more efficiently. 10-15 minutes of circulatory exercises are enough to start specific exercises for back pain in pregnancy.

What exercises can I do for back pain in pregnancy?

Active mobility is a great tool to reduce the discomfort of pregnancy. Although it’s something you can expect, you don’t need to normalize being in painIn that case, you should consult a doctor to rule out any conditions. As for the exercises to relieve back pain in pregnancy, here are 5 great ones:

1. Shoulder bridge

On a padded surface, lying on your back, with your arms at your sides, bend your knees, with the soles of your feet resting on the floor. Take a deep breath before starting and, exhaling, lift your buttocks off the floor, raising your pelvis. Little by little, go down and support your back.

2. Pelvic mobility

Standing, resting one hand on the wall or supported by a partner, raise one bent knee forward. Then, use gentle circular motions, first outward, then in the opposite direction. Alternate these movements once with each leg.

3. Quadruped

On a mat or blanket, rest your knees hip-width apart and hands shoulder-width apart. Raise one knee to the side, trying to open the pelvis as much as possible. Alternate this movement between one leg and the other.

4. Unlocking the pelvis to relieve back pain in pregnancy

Lying on the back with your legs extended, bring one knee towards the chest, opening slightly outwards to give your abdomen space. Grab your knee with both hands and hold for a few seconds. Then, do the same with the other leg.

5. Pelvic swings

You can do these standing with your knees semi-bent, resting your hands on the wall or supported by a partner. Additionally, you can sit on a yoga ball, rocking back and forth, sideways, and in a circle.

A pregnant woman on a yoga ball.

Cool down after doing exercises for back pain in pregnancy

After doing exercises for back pain in pregnancy, it’s essential that you take a moment to relax. Therefore, find a comfortable position, on the left side, if possible. If necessary, use pillows to make yourself comfortable. In a quiet space with soft lighting, you can add some calm music or candles.

Create a pleasant environment that invites relaxation and be aware of your breathing, inhaling, and exhaling gently. It’s a moment of connection between you and the baby where you can calm down together after the activity.

You can do these exercises daily, without needing to count the number of series or repetitions. The important thing is to listen to your body and notice which ones provide the most reliefAlso, remember that physical activity adapted to pregnancy helps you go through it in a healthier way.

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