Back Exercises during Pregnancy
November 17, 2008
Pregnant women often complain of back pain problems. This is very common as almost as high as 80 percent of women face back pains during some stage or the other of their pregnancies. General reasons behind back pain in pregnant women include hormone production, typical weight gain and increase in postural strain. Mild exercising can help during pregnancy but you should consult your doctor to rule out any complication. It has been found that mild exercises like stretching and gentle movement can help in reducing back pain along with providing added benefits of high energy levels, easy labor and even faster post delivery recovery. Given below are certain back exercises which can be easily performed during pregnancy.
Cardiovascular exercises have been found helpful for reducing back pain during pregnancy. These include walking, biking and swimming. These exercises are considered safe for pregnant women but they should be performed only at a mild to moderate level. Do not overstrain yourself and rest when feel tired. Moreover, these exercises should be performed for 20 to 45 minutes only. To strengthen your upper back muscles, back pressure exercise is helpful. This involves standing against the wall with feet 10-12 inches away from the wall. Then press your lower back against the wall and hold the position for a few seconds. Relax and then again perform this exercise for about 8-10 times. Moreover, strengthening exercises for abdominal muscles, back muscles, pelvic floor, buttock, and thigh muscles can effectively help prevent and decrease back pain. However, these exercises should be performed in slow and controlled manner by pregnant women. Best way to decrease back pain is by doing stretching exercises, like back stretch, hamstring stretch and others.
Exercises are the best way to deal with lots of common pains and complaints during pregnancy. But consult your doctor and also remember not to overstrain yourself.
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