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Back Pain During Pregnancy: Basic Exercises You Can Do To Ease The Pain And Discomfort For A Pleasurable Pregnancy
Back pain during pregnancy is common for many women starting their second trimester. Weight attained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is as a result of enhanced water retention and fat stores. In addition, hormonal changes loosen ligaments that hold the pelvic bones tightly together, pressuring the back muscles to work more than usual to support the pelvis. As the abdomen enhances in size during the course of the pregnancy, the center of gravity shifts further away from the lumbar spine, placing more force on the lower back. The superior back is affected to, as it now has to flex the upper portion of the torso forward to serve as a counterweight. The end result? Discomfort, slow movement, reduced activity, and fatigue.
The number one resolution for back pain during pregnancy is exercise. Undeniably, there is no stopping the natural addition of weight from pregnancy so one has to prepare her body to handle the requirement. The ideal solution is reserved for those who have the foresight to organize ahead, and is the most valuable, and that is to build up strength and stamina in the lower back muscles, buttock muscles, abdominals, and legs at least three months in advance of getting pregnant. Employing a good personal trainer experienced in strength training is a great way to achieve this. That way, by the time your second trimester gets there, your body will be better conditioned to handle the sudden increase in weight.
For most women, specifically if it is their first time getting pregnant, they did not take preventive steps in strengthening the body before the pregnancy. This is especially true if the pregnancy was not planned. In these cases, there are still safe exercises one can do to briefly relieve low back pain from pregnancy.
Pelvic tilts involve lying on the ground, knees bent with feet on the floor. Hands should be down to the sides, hands facing down. Press your lower back flat to the ground so there is no air space. This is done by tightening the upper abdominal muscle groups. If you are doing it properly, you should feel your lower back straighten out. Your upper buttocks will come off the floor slightly. It's a very small movement, so don't push off your feet and bend your back. Your pelvis simply rocks backwards as you are lying down. Do about 20 repetitions. Put a small towel roll under your neck while you do this exercise as it will help decompress the discs in your neck, reducing tension.
A second physical exercise is to lie on your back, and prop your legs up on a stack of pillows or other support. It should be just high enough that your knees are at at a right angle. Bend over your feet upwards so that you feel a stretch in your calves. Keep for five seconds, and repeat 20 times. You can try out this exercise also one leg at a time. This action helps move lymph from your decreased legs back into movement.
In the event that you have access to a swimming pool, this is a great way to decompress your lower back when you are in your third trimester. Try out leaning your upper body on a large float, like an inner tube. The weight of your legs will traction, or slightly pull apart the vertebrae in your spine. This will take away some pressure from the discs and spinal joints and will really feel wonderful.
To sum up, exercises during pregnancy should focus on relieving pressure to the lower back, since this is where most of the stress is being placed as the pregnancy advances.
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