Home Health Prenatal Exercises To Relieve Lower Back Pain

Prenatal Exercises To Relieve Lower Back Pain

77
0
pregnant-woman-images
Image by Free-Photos from Pixabay

During pregnancy, there are so many factors that need to be considered. Vitamins, foods that need to be eaten and whatnots, and also proper exercise are those factors that need to be given attention to. Pregnancy should be taken seriously in all forms because it is not easy. It is not easy to carry a child in the womb.

A pregnant woman experiences mood swings, unpleasant and uncomfortable feelings because of the changes with the hormones and also the physical changes. That include swollen feet and hands, and also back pain that causes discomfort when sleeping. Here is a link that redirects to Halo Health to check for products that will help with the back pain and such discomfort feelings during prenatal.

One of the most essentials in pregnancy is exercise. Some pregnant women pay little attention to this but it is actually important. Even if there is an actual human being inside the womb and a pregnant woman should be careful with her actions, exercise is necessary during prenatal. It is to lessen discomfort physical feelings and to have a healthy pregnancy. Back pain is the most common discomfort feeling a pregnant woman experience.

Check the list of exercises below for tips:

  1. Walking

This is probably the easiest and most accessible exercise among all the exercises that will be mentioned. Walking just around the neighborhood will make a difference. This is most advisable during 9th month of pregnancy which means that the baby in the womb is fully formed already.

The reason why walking is good to relieve lower back pain is that too much lying causes it. If a pregnant woman is walking she should make sure that she is doing the proper posture for it to really lessen lower back pain. Doing nothing like just sitting and lying down the whole day one of the causes of lower back pain.

Another advantage of walking is that it helps the cervix to stretch to prevent overdue. Some studies also claim that walking helps the baby in the womb to be in the right position when it is time to conceive.

It is dangerous if the baby is not in the right position and the proper one is the baby’s head should be the first to show up during giving birth. Just make that a pregnant woman should have a companion while walking in case of emergency. Also make sure to walk on a flat surface, and not rocky or bumpy ground.

  1. Torso Rotation Yoga

How to do this:

Do an Indian sit position. Rotate the upper torso from left to right and vice versa slowly.

This stretches the lower back. It exercises the muscle and lessens the lower back pain. Hold for at least 3 to 5 seconds per position. Do the proper breathing technique while on hold in the position. Make at least 10 rotations for this. Do not sit on the bed because it needs a flat surface. The floor will do or if uncomfortable sitting on the floor, use a mat or a towel.

  1. Standing Pelvic Tilt

How to do this:

Stand up straight and lean on a flat wall. Your hands should be on both sides touch the wall. Your feet should also be quite apart. Slowly push lower back against the wall. Hold in the position for 3 to 5 seconds. Do this for at least 10 to 15 minutes every day or depending on the pain is more intense.

  1. Squats on the Wall

How to do this:

Lean on a wall from the head to upper butt. Bend the knees and the feet should be at least 1 foot away from the wall. The feet should be pressing on a flat surface. Make a position that looks like you are seating and hold on to it for at least 3 to 5 seconds. Then come back up slowly. Repeat at least 5 to 10 times. Do this as often as necessary depending on the intensity of the back pain.

  1. Lower Back Stretches

How to do this:

Hands and knees should be pressed on a flat surface ground. The feet should be resting on the ground as well. Head should be at the same level as the back. Pull in the stomach slowly and the back will make a slight curve. Stay on hold in the position for 3 to 5 seconds and then slowly relax the stomach back making the back flat again. Make at least 8 to 10 repetitions. Do this at least once to twice a day.

pregnant-woman-image
Pregnancy is one of the most exciting parts of womanhood. It is important to stay healthy and not neglect if there are any feelings of discomfort that occurs during pregnancy. Always stay hydrated and exercise daily if possible. Do not forget to exercise.