According to research, there are 70% of pregnant women who experience back pain during their second and third terms. Back pain is just one of the many hardships women have to face while on their way to motherhood. There are several ways to relieve this and the following tips will help support back muscles, strengthen it and soothe it until baby is ready to come out.
First, you must maintain good posture. Usually, a woman’s baby bump alters her gravitational axis from the body. A lot of times, a pregnant woman lets her lower back get into a swayback position where there is an increase in the inward curve resulting to tightness and pain. Maintaining correct posture helps the muscles stretch. When you’ve been slouching all day long and your back hurts, it’s time to stand up and do this simple drill – chin up, shoulders back, stomach in and chest out. Standing with slightly flexed knees will help in giving you the right balance and support.
The second tip is performing lower back extension exercises early in the pregnancy. Since this is a floor exercise, you’ll need an exercise mat for support and comfort. Get on your hands and knees on the floor, bending your elbows slightly while keeping your back straight. Now, stretch your right arm forward with the same level as your shoulder. Then, stretch your left leg backward with the same level as your hips. Make sure that you contract your abdominal muscles while holding this position for 5 seconds, 10-20 repetitions for both arms and feet. This routine works because during pregnancy the abdominal muscles tend to relax causing back muscles to work double time. This pregnancy-safe exercise helps the back muscles become strong enough to carry the additional work passed on by the abdominal muscles.
Next, go swimming. This activity sounds more like a vacation rather than a back pain relief, especially if you plan to go to the beach or water park with your family and friends. Water has the ability to support your entire weight thus allowing you to have a full-body exercise while relieving back and joint pressures. It’s time to change into your cute and sexy maternity bathing suit and swim, float around or perform some water aerobics. This will give your back a much needed “R and R” and your mostly hot-feeling skin a cool down. If you can’t afford a vacation, you can just inquire with your insurance company if you are qualified to enroll at YMCAs or health clubs who offer prenatal swimming classes at a discount price.
Also, a pregnant woman needs to have a sleep environment that helps support her growing body. One of the most common causes of back aches is bad sleeping position. If you are used to sleeping on your back, then you must train yourself to lie on your side during pregnancy. This will help avoid body pains and will also mean a good night’s rest. There are a few things to remember to get this sleeping position right. First, you must lie on your left side and use a not-so-soft pillow to rest your head on which will help align your neck to your spine. To relieve back and pelvic pressure, put a pillow between your legs and use a small pillow to create a cradle for your stomach to prevent its heavy weight from pulling your back forward. Experts say that a wedge-shaped pillow works wonders.
Aside from pillows, you may want to invest on a maternity support belt too especially if you need to stand for long hours at work. Maternity support belts are thick and stretchy bands that are worn under the tummy and around the hips to sustain lax muscles in your abdomen. This simple pregnancy solution is extremely helpful in improving posture and decreasing pressure on the lower back. It comes in different sizes, shapes and features. A simple one is just a single band that you wrap around your hips. The more complicated ones come with a shoulder and breast straps to give the whole of your back a complete relief.
Lastly, engage into regular pregnancy-safe workouts like prenatal aerobics, riding a stationary bike and brisk walking. Doing this will not only strengthen your back and prevent aches and pains; it will also tone and condition your whole body. It will also help you burn some calories and help you maintain a healthy weight gain during pregnancy.
First, you must maintain good posture. Usually, a woman’s baby bump alters her gravitational axis from the body. A lot of times, a pregnant woman lets her lower back get into a swayback position where there is an increase in the inward curve resulting to tightness and pain. Maintaining correct posture helps the muscles stretch. When you’ve been slouching all day long and your back hurts, it’s time to stand up and do this simple drill – chin up, shoulders back, stomach in and chest out. Standing with slightly flexed knees will help in giving you the right balance and support.
The second tip is performing lower back extension exercises early in the pregnancy. Since this is a floor exercise, you’ll need an exercise mat for support and comfort. Get on your hands and knees on the floor, bending your elbows slightly while keeping your back straight. Now, stretch your right arm forward with the same level as your shoulder. Then, stretch your left leg backward with the same level as your hips. Make sure that you contract your abdominal muscles while holding this position for 5 seconds, 10-20 repetitions for both arms and feet. This routine works because during pregnancy the abdominal muscles tend to relax causing back muscles to work double time. This pregnancy-safe exercise helps the back muscles become strong enough to carry the additional work passed on by the abdominal muscles.
Next, go swimming. This activity sounds more like a vacation rather than a back pain relief, especially if you plan to go to the beach or water park with your family and friends. Water has the ability to support your entire weight thus allowing you to have a full-body exercise while relieving back and joint pressures. It’s time to change into your cute and sexy maternity bathing suit and swim, float around or perform some water aerobics. This will give your back a much needed “R and R” and your mostly hot-feeling skin a cool down. If you can’t afford a vacation, you can just inquire with your insurance company if you are qualified to enroll at YMCAs or health clubs who offer prenatal swimming classes at a discount price.
Also, a pregnant woman needs to have a sleep environment that helps support her growing body. One of the most common causes of back aches is bad sleeping position. If you are used to sleeping on your back, then you must train yourself to lie on your side during pregnancy. This will help avoid body pains and will also mean a good night’s rest. There are a few things to remember to get this sleeping position right. First, you must lie on your left side and use a not-so-soft pillow to rest your head on which will help align your neck to your spine. To relieve back and pelvic pressure, put a pillow between your legs and use a small pillow to create a cradle for your stomach to prevent its heavy weight from pulling your back forward. Experts say that a wedge-shaped pillow works wonders.
Aside from pillows, you may want to invest on a maternity support belt too especially if you need to stand for long hours at work. Maternity support belts are thick and stretchy bands that are worn under the tummy and around the hips to sustain lax muscles in your abdomen. This simple pregnancy solution is extremely helpful in improving posture and decreasing pressure on the lower back. It comes in different sizes, shapes and features. A simple one is just a single band that you wrap around your hips. The more complicated ones come with a shoulder and breast straps to give the whole of your back a complete relief.
Lastly, engage into regular pregnancy-safe workouts like prenatal aerobics, riding a stationary bike and brisk walking. Doing this will not only strengthen your back and prevent aches and pains; it will also tone and condition your whole body. It will also help you burn some calories and help you maintain a healthy weight gain during pregnancy.
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