|
Exercises to Prevent Back Pain  Back pain during pregnancy is thought to occur because of stretching of the ligaments around the uterus or added stress on the back due to a change in the center of gravity from the growing uterus and weight gain that accompanies pregnancy. Back pain tends to be more bothersome during the third trimester and generally resolves within days to weeks after delivery. You can deal with this problem by stretching your back daily, and doing a series of muscle-strengthening exercises. Also to help prevent or ease back pain, try to be aware of how you stand, sit and move.
Do the following exercises after consulting your Doctor. And if you ever feel discomfort while doing the exercises, stop immediately.
1. First and foremost warm up by jogging on the spot for 5 mins.
2. Get down on all fours and flatten your back so your spine is aligned from your neck to your tailbone. Now arch your back slowly, starting at the tailbone and stretching up through your shoulder blades. Hold for 5 seconds and then relaz coming back to the starting point. Repeat 5 times.
3. Get down on all fours, making sure your back is flat. Raise your right arm straight out in front of you to shoulder level. Hold for 5 seconds. Lower and repeat 10 times. Switch arms and repeat.
4. Stand with your knees relaxed and extend your arms up and over your head. Imagine that you're holding a barbell in your hands. Now pull your arms down, bending your elbows out to the sides until your hands are shoulder height. The "bar" should be behind your head. Return to the starting position. Repeat 10-15 times. |
|
