Full Body Stretches for Back Pain during Pregnancy
I’ve just put together some stretches that can be completed during your pregnancy to ease aches and pains due to the excess weight you are now caring and the dramatic changes your body is going through to grow a baby. These are stretches that be done to eliminate back pain also even
For pregnant women, stretching can offer many benefits.
It can help you stay fit relaxed and prepare you for labour.
More importantly it can ease aches and pains you might be experiencing. But keep in mind relaxin is a hormone that’s present in the body during pregnancy in high amounts. It helps the body relax the cervix and ligaments during pregnancy and delivery. It lubricates and loosens the joints and ligaments of the pelvis, which can allow you to over stretch. So be aware of your body and don’t over stretch or push the movement too deeply.
Seated Piriformis Stretch-
This muscle is deep in the buttocks when tight it can cause Sciatic nerve pain.
This stretch will help stretch muscles in the arms, back, and buttocks and back of the legs.
1. Stand facing a table or chair with your feet slightly wider than hip width.
2. Lean forward with your hand on the table. Keep your arms straight and your back flat.
3. Pull your hips away from the stationary object (table, chair) until; you feel a nice stretch in the lower back and the back of the legs.
4. You can also move your hips side to side to increase the stretch in the lower back and hips.
5.Hold for 30 seconds to 1 minute relax and repeat.
This is a popular yoga pose and will help stretch the hip flexors and rotators. If you find the normal stretch un comfortable during pregnancy there are a few changes that can be made to ensure you are comfortable.
1 Get on the floor on your hands and knees
2. Slide your right knee forward so it’s between your hands
3. Slide your left leg back, keeping your foot on the floor.
4. Place a rolled towel or yoga block underneath your right hip. This will make the stretch easier and give your room for your belly.
5 Lean forward over your right leg. Slowly lower yourself toward the ground.
6 Hold for 1 minute. Repeat on the other side.
Hip Flexor Stretch:
This muscle is commonly tight especially during pregnancy. If this muscle is tight it can effect pelvic alignment and posture, causing pain.
1. Kneel on the floor on your hands and knees.
2. Step one foot in front of you at a 90-degree angle.
3. Shift your weight forward until your feel a stretch in the front of you’re back hip and leg
4. Hold for 30 seconds and repeat on the other side.
This stretch is very important and helps strengthen the pelvic floor and open up the hips for delivery. Loosening the hips also helps with ant pregnancy back pain. Try focusing on keeping the core tight and
Sitting up straight.
1. Get on the floor, sitting up right put your feet together and push your knees gently to the ground
2. Hold for 30 seconds and repeat
Another good stretch to open up the hips.
Flat Back Cat and Camel
Great to stretch the lower back, activates and strengthens deep abdominal muscles and pelvic floor.
1.Start on all flours with a flat back and weight distributed evenly among hands and knees.
2. Exhale rounding through the back, lifting up though the pelvic floor.
A great stretch to strengthen those aching hips, pelvis and thighs. You’ll also stretch the spine especially the lower back. Muscles stretched gluteus maximus, rotators, hamstrings and spinal extensors
This is a gentle stretch to strengthen your hips, pelvis and glutes.
A great stretch for the hamstrings, tight hamstrings during pregnancy can lead to lower back pain and poor movement patterns.
I hope these stretches help you during your pregnancy, as it’s a time where many things are changing in the body, which may cause extra aches and pains. Muscles or joint pain during pregnancy can affect your ability to perform daily activities as well as decrease over all quality of life. Taking part in exercise during pregnancy can strengthen your body for labour and improve any aches or pains. If you are unsure way to do get in touch with a fitness professional to help.
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Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.