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Monday, June 17, 2024

Back Pain Exercises during Pregnancy

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There is a certain joy that women feel when they are pregnant. The idea of carrying a new life in their womb gives them a whole lot of reasons to be happy. But there are times when this happy occurrence is marred with back pain which most women do feel when they are pregnant. Fortunately, there are steps that you can take that can help save you from the usual aches and pains associated with pregnancy. Here are a few back exercises that can protect you against back pain while you are pregnant.


If you want to get rid of back pain when you are pregnant, you will have to incorporate exercises into your daily routine. This helps in strengthening the muscles on your back as well as your core so that you will be able to minimize the occurrence of pain. To do this exercise, you should stand following the wide squat pose which means feet about shoulder width apart and your feet turned outwards a bit. Now push your hips backward as you bend your knees to lower yourself into a squat. Don’t bend or round your back even to prevent injuring yourself. Hold this pose for a few seconds then push yourself back up. Do 10 reps for this exercise to complete a set.

Glute bridges

Another way to reduce back pain during pregnancy is to perform glute bridges. In this exercise, you should lie down with your knees bent so that your feet will be pressed on the floor. Keep your arms at your sides to help support your body. Lift your hips off the floor until your body is straight from your knees to your shoulders. Tighten your core too as well as your glutes to help support your body. Hold this for a few counts then release. You should do 15 reps for this exercise to complete a set.

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Relaxed belly

Another way to minimize back pain is to do the relaxed belly workout. You will need a Swiss ball for this exercise to help make it easier for you to relax. In this exercise, you should go into a kneeling position in front of the ball with your knees wide enough for your belly. Now allow your upper body to relax into the ball before you then take slow but deep breaths. This will help you go into a relaxed state including your pelvic muscles. Stay in this position as long as you want.

Seated tick tocks

To help you deal with back pain during pregnancy, you should do the seated tick tocks too. As the name suggests, you will need to sit down on the floor with your legs crossed, your back straight, and your arms raised overhead, palms touching one another. Now reach towards your right while still keeping your arms straight, hold this for a few counts, then release. You should do the same in the opposite side. Continue alternating until you complete 10 reps.

Forward rolls

This is another exercise that will be good for your back during your pregnancy. Keep in mind, however, that you should roll only until what feels comfortable for you in your condition. Kneel in front of your Swiss ball then, as you exhale, tuck your chin in to help lengthen your spine while rolling the ball outwards. Inhale while staying in this position so that you will be able to breathe deep into your belly. Your hips should be either over the knees or behind them to minimize any stress to the abdominal region. Go back to your first position.

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