Back pain is very common during pregnancy- up to 70 percent of all women complain of back pain at one point in their pregnancy! (1) Many of these women suffer throughout their entire pregnancy.

 

What’s the reason for back pain?

 

As the baby grows, you start to carry additional weight which puts pressure on your lower back. As your center of gravity shifts your posture changes, making you lean forward and hunch slightly. In addition, you have an increase of hormones surging through your body loosening the ligaments in your pelvis and decreasing the support you normally receive in your back.

You don’t have to suffer. There are ways to minimize or even get rid of the pain.

Here are four tips:

 

  1. Strengthen your glutes. Strong glutes can mean a stronger back
  2. Stand tall. Don’t slouch and use your core muscles to stand up straight
  3. Properly activate your deep core muscles. Check out this previous post about deep core activation. INSERT LINK here
  4. Move your body.Try and get out each day for a walk and continue to strength train throughout the week. Also, don’t sit for too long of a period. Try getting up to stretch your legs every half hour.

 

What exercises can I do?

 

Squats:

 

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Your new best friend. These are great for strengthening your glutes which will help minimize the pain in your back. Read a previous post on how to do them.

 

Cat and Camel:

 

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Start on a hands and knees position positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward.

Engage your core and abdominal muscles. Imagine you are tightening a corset around your waistline. Keep your spine in a neutral position and pull the shoulder blades toward your hips.

Upward (Cat) Phase: Gently exhale. Tuck your tail under and use your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Hold this position for 10 – 15 seconds. Lengthen your neck and allow your head to reach toward your chest, maintaining alignment with the spine.

 

Stability Ball Forward Rolls:

 

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Kneeling with the ball in front of you and arms on top of ball palms down, initiate movement by exhaling and tucking your chin to roll the ball out.

 

Inhale to hold this position breathing deep into your belly while gently drawing your shoulders away from your ears and allowing your low back to arch into a comfortable position. Be sure to keep your hips over your knees or behind your knees to avoid unneeded stress on your abdominals

 

Exhale and roll back to starting position.

 

While exercise plays a big part, eating a healthy balanced diet, minimizing stress, getting enough sleep and staying hydrated can contribute to back pain relief during pregnancy and after baby. For more information or a demonstration, contact us!

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References:

 

  1. “Back Pain During Pregnancy”. Accessed 8, June 2016. AmericanPregnancy.org. http://americanpregnancy.org/pregnancy-health/back-pain-during-pregnancy/

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
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