Back pain is one of the most common complaints of pregnant women. The changes that your body undergoes during pregnancy can often contribute to some of the factors that lead to back pain. Avoiding back pain during pregnancy is quite possible however, because there are things you can do to strengthen your back and other muscle groups that support it. There are a number of exercises for back pain that are easy to do that will help make your back stronger and much less susceptible to injury and pain.
Weak muscles are frequently the reason for back pain. The muscles that support the back are known as the core muscles. These are the muscles of the back, abdomen and buttocks, and they all support the spine. When these muscles are too weak, lower back discomfort is frequently the result. It is as important to have strong abdominal muscles as it is to have strong back muscles. It is also helpful to have strong quadriceps muscles, so your legs can do heavy lifting without relying on the back.
Some of the best exercises for back pain involve strengthening the abdominal muscles. This can be difficult to do if you are already pregnant, so you will have to focus on strengthening those muscles with methods other than crunches. If you are not yet pregnant, avoiding back pain during pregnancy can be accomplished ahead of time by spending extra time working on your abdominal muscles.
Here are some ideas for back strengthening exercises. All of the activities below can be repeated five to ten times before going on to the next one.
The wall squat is a great exercise for back pain. It will strengthen your back, hips and quads. Simply stand with your back against a wall with your feet about 18 inches apart. Slowly slide down the wall until you are in a sitting position with your knees at a 90 degree angle. If that is too difficult, just bend them to 45 degrees. Hold the position for five seconds, and then slide back up.
Another good exercise for back discomfort is the leg and arm raise. This targets your back and hip muscles. Get on all fours, with your hands directly under your shoulders and your knees under your hips. Lift one arm and one leg on opposite sides until they are parallel with the floor. Hold for ten seconds, and then do the other side.
A good exercise for back trouble is the bridge. Lean your head and neck forward onto a birthing ball with your hips in the air. Lower your hips toward the floor then raise them all the way up, using your bottom to push.
Avoiding back pain during pregnancy can be accomplished if you spend just a few minutes every day doing these exercises. It is ideal if you can work on strengthening your abdominal muscles as soon as you plan on becoming pregnant. The stronger they are, the better a job they will do at providing support for your back and avoiding pain altogether.
You can find helpful information about exercise for back pain and everything you need to know about avoiding back pain during pregnancy at Aha! Baby.