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.
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