6 best and safe tip+stretches for pregnancy lower back painxercise

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During pregnancy, it is very common for women to suffer from lower back pain especially during early stages. It is due the softening and stretching of ligaments in your body to prepare you for labour. This will put a strain on your lower and hence causes pain

There are some exercises which help you to reduce the pain of the lower back. But there are also some precaution that we have to follow to reduce pain which we will discuss after covering exercise portion

Exercises Of Lower Back Pain During Pregnancy

Important Note : These exercises are not for pregnant women who are suffering from back disc injury. And these exercises are appropriate for all stages of pregnancy including the last trimester

Stop any kind of exercises during pregnancy if any of sign appears :

bleeding from the vagina
feeling dizzy or faint
shortness of breath before starting exercise
chest pain
headache
muscle weakness
calf pain or swelling
regular, painful contraction of the uterus
fluid gushing or leaking from the vagina

Also for those women who are having any of these condition should not perform exercise :

certain type of heart and lung disease
cervical insufficiency
being pregnant with twins and more with risk factors for preterm labour
placenta previa after 26 weeks of pregnancy
preterm labour or ruptured membranes (your water has broken) during this pregnancy regular physical activity
severe anemia
pregnancy-induced high blood pressure

Exercise No.1 : Pelvic Tilts

sit down on your knees and place a tower under the knees for comfort purpose
take out your hands in front of your body as same as the position of standing lionbhul
your elbow soft be soft, if your wrist sore then you can place your whole forearms on floor
at first head down and take couple of deep breath slowly
while breathing in, round back and tilt your pelvis
without holding that position, squeezing shoulder blades, tilt down and make your back straight softly (don't overextend your back)
do it number of time till you feel comfort

don't do this exercise if you have any disc issue

Exercise No.2 : Reaching Thoracic Rotation

bring your right hip around to the side towards right shoulder
do same with the opposite side slowly with taking breath in
hip across and back so getting some nice side tilts through the spine and back out and take a breath out

Exercise No.3 : Kneeling Side Lower Back Stretches

while taking breath out, side the left hand through and underneath the body reach through
down reach through as far as you can across lock for that stretching down through your shoulder blade and into lower back
gently these muscles stretch across through to the side of back and coming back up slowly while breathing in
do same with the other side

Exercise No.4 : Kneeling Lower Back And Buttock Stretches

first part

continuing with resting position of previous exercise, place your forearms on the floor
bringing your bottom down your heels as far as it feels comfortable
lifting the bottom away from the heels
stretch the arms out and gently see the armpits down towards the ground
you can have your knees apart if you are in the later stage of pregnancy
just breathing out and relaxing with your back straight
you can see this gives a lovely stretch into the lower back and also into the bottom
take it as far back as it feels comfortable

second part

and now coming up let's walk the hands around to the right side but remaining heels and bottom at the same position
sink the right armpit down towards the ground and breathing in and breathing out slowly
slowly comes back to the original position and do same with your left side

third part

holding the central rest position, (if your shoulders are sore then you can take the support of forearms while doing this)
slide your right back down as far as it feels comfortable and fetus is sinking in between the legs
take a nice deep stretch in through the bottom and in through the lower back
bring your head down and relax in that position breathing in and breathing out
and slowly walk the hands back up

Exercise No.5 : Kneeling Lunge Stretches

continuing from the resting position, bring the right knee and lifting up and bringing the left leg forward
now go into a lunge stretch
you stretch through the front of your hip
making tilt your pelvis and breathing in and breathing out
try to sink right hip down towards the ground
and let's slide back up
and this time left leg comes forward and do the same as we do with the right leg

Exercise No.6 : Side Lying Lower And Middle Back Rotation Stretches

lye on the ground and you can use your pillow to support your neck
just come down slowly to one side and make sure that your head and neck is comfortably supported
bring out your arms both in exactly front of your shoulder
your knees should be stacked on the top of each other
and go for breath in, breath out
lift the arm and rotate across through your chest and hands should touch the ground
stretch right back and open up through your chest, you will also get rotation through your back
when you go to roll to keep things safe, keep your knees together
coming over onto your back and repeats the same exercise with the opposite side.

So these are the five exercise that will help you to overcome your lower back pain

And now we will take a look at some precautions that you should follow during this pain :

keeping your back straight with bending knees while picking up something from the floor.
don't twist your spine, rotate your whole body in order to do whatever you want to
avoid lifting up heavy objects
you should flat shoes so that your weight distribute uniformly
take proper rest specially during late pregnancy period
try to balance your weight by keeping bags in both hands while shopping
a massage and warm bath might be helpful for you
keep your back straight all the time
use a mattress that supports you properly.

I hope, you found it to be helpful.

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