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Back pain or lower back pain in early pregnancy is an inevitable reality for most women. Medical experts suggest that back pain could be majorly caused by the pregnancy hormones relaxing the ligaments around the joints. Additionally, the natural weight gain and postural changes due to the bump position contribute to the problem. To get a long-lasting relief for lower back pain, here are six great stretches that will assist in relieving back pain during your most demanding time. But before you begin some wise words of advice - according to Marney Jury, Physiotherapist and Director Sum of Us Studio, these exercises are effective and safe for MOST pregnant ladies, however, each pregnancy is unique and individual, and one woman's needs and capabilities commonly differs from another's. A women's health physiotherapist is best to check in with to optimise your personal needs.
1. Twisted Namaskara - Stand straight keeping a shoulder level distance between the two legs. Cross both your hands, putting the right hand underneath your left hand. Remember, both hands, palms, and fingers must point towards the ceiling. Let your left hand touch the right palm or the thumb, depending on your flexibility. Now, hold this twisted Namaskara position and raise both the hands for 20 seconds, you will feel the shoulder blades opening. This exercise gives a nice warm-up stretch to the back
2. Cat Stretch - This one is a very familiar yoga posture. Make sure you are on your four-point base, your hands underneath your shoulders touching the ground and legs under your hips. Now, as you breathe in, round off your back, bending your head down gazing towards your belly. Hold on for a few seconds, then release the position and breathe out. This stretch helps to strengthen your lower back muscles.
3. Gentle Spinal Mobilization - Sit down cross-legged maintaining a good posture. Place your left hand on the right foot and drag your upper body behind so as to feel the twist in your lower back. Same stretch on the other side. Repeat 10 counts on each side. This stretch helps to release any tension in the mid back.
4. Crescent Moon Posture - Stand straight with a shoulder wide distance between your legs. Raise both hands and join them, pointed towards the ceiling. Now bend sideways and hold on to that posture for a few seconds and breathe normally. Repeat this to the other side and keep doing until you have finished 10 counts on each side. This workout refreshes your tired and lax muscles.
5. Pelvic Tilt - Lie down on your back and bend your legs such that your knees are pointing to the ceiling. Now observe your spine, there is a small arch of the lower back. Press your back into the floor, you will observe your abdomen cave in. Hold for 4 counts. Press, hold and release. Repeat it for 8 times. Remember to breathe normally. This tilt strengthens your back muscles and abdomen.
6. Pelvic Tilt Raise - Lie down on your back and bend your legs such that your knees are pointing to the ceiling. Place your hands beside your hips. Raise your hips to the maximum level by pushing your abdominal muscles. Hold on to 4 counts and release. Again, repeat this exercise for 8 times. This is a common pre-natal exercise and best treatment to relieve lower back pain.
Performed on a daily basis these exercises are very beneficial in improving back pain during pregnancy. Remember to enjoy this special journey and pamper yourself on the way and of course don’t forget to check out the SRC Pregnancy Shorts and Leggings for pregnancy-related pain and discomfort such as:
or simply as a great support garment with exceptional comfort to assist you in getting through the demands of work and exercise with less pain and swelling of your legs, they can be worn from 12 weeks, until late term.
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