Pregnancy Back Exercises
February 12, 2009
Pregnant women have to face several health related problems and discomforts during their pregnancy time. The most common and maybe the most annoying of all is the backache. Most of pregnant women suffer from backaches, which can range from being severe to being mild, but still nagging.
The causes
When a woman gets pregnant and as she advances ahead in her pregnancy term, the baby inside her is developing and growing bigger in size as well as weight. Carrying this constant load everyday and all through the day and night can make the back muscles weak. This results in back pain.
Other factors, like changing body posture and poor mechanism of the body, also cause back pain in pregnant women.
While there are other factors that can also cause pain in the back of a pregnant woman, weakening of the back muscles is the most common cause for this pain. Hence, the solution lies in strengthening these weakened back muscles.
You can go for exercises like walking, swimming or bicycling to make your back strong. You can ease back pain a little bit by maintaining the right posture.
There are some exercises that you can do to help you make your back strong and help you endure the weight of the baby.
Keep a straight back while sitting and keep your arms on the arm rests relaxed. Bend forward gradually while your arms fall freely. Hold it for some time before you are back to your initial position. Do not bend your back through the exercise. Repeat it about 5 times.
The back press will help you make your upper back stronger and your body posture will also improve. Stand with your back against a wall. Allow your feet to be 10-12 inches from it. Use your lower back to press against that wall. Hold it for some time and relax. Do it 8-10 times.
Distribute your weight between your knees, hands and back by going on all fours. Now, do a rocking motion back and forth. Do this while you count to five. Bring yourself back to initial position. Now, try to bend your back, bend it as far as possible. Repeat it 5-10 times.
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