Back Pain Relief During Pregnancy

Pregnancy brings with it so much joy, you really can't compare...but it also brings with it a lot of health problems and then you can't help complain. Pregnancy brings about many changes in your body and at all levels - physical, mental and hormonal. And one of the most common problems is that of back pain. A growing belly and the added weight of it puts in a whole lot of pressure on the back. This leads to back pain of varied degrees in most pregnant women. When a woman is going through that pain, all she wants to know is how to get some relief and understandably so. Then that is exactly what this article will deal with - back pain relief during pregnancy and the means by which you can achieve that. Continue reading for more information on the same.

Pregnancy back pain can trouble some in the form of lower or upper back pain, and depending on the condition, there might be a need to formulate certain methods to bring about relief. Sometimes, back pain can also develop into sciatica pain and cause a lot of discomfort. In the paragraphs that follow, we shall look into certain exercises for back pain. These will also include sciatica relief during pregnancy.

Exercises for Back Pain Relief

The following are some back strengthening exercises for pregnant women that you can use to bring about relief.

Back Stretch

1. Place a comfortable mat on the floor for this back exercise and sit on knees onto the mat.
2. Stand on all fours and stretch your legs wide apart.
3. Now go forward so that your belly touches the ground (place a pillow under)
4. Extend your arms till you feel a complete stretch in your sides.
5. Make sure that your buttocks are on your heels and not in the air.
6. Stay in this position for 10-15 seconds and release.

Lower Back Extension

1. Stand on all fours on a soft mat.
2. Straighten your back and flex your elbows. But make sure they aren't locked.
3. Extend your left arm out, parallel to the ground and in line with your shoulder.
4. At the same time, extend the left leg out behind you, keeping it parallel to the ground and in line with the hips.
5. Hold the position for 5 counts and release.
6. Repeat on the other side and do a total of 20 sets.

Pelvic Tilt

1. Kneel on all fours and maintain a shoulder width distance between the knees.
2. Place your palms flat against the floor and keep your elbows slightly bent.
3. In this position your back will be curved into an angle. Now straighten your back so that it is in line with the spine.
4. Do not round the back, simply push it backwards.
5. Release and come back to the starting position.
6. Repeat this exercise 5 times.

Yoga Stretch

1. Sit on a comfortable mat with your buttocks on your heels.
2. Now extend forward while maintaining a shoulder width distance between your knees.
3. The knees should be wide enough to allow for the belly to comfortably fit in between.
4. Extend your arms as you go forward and continue to extend till your forehead and chest touch the ground.
5. Try not to lift your buttocks away from your heels. But if you can't, lifting them a little above is alright.
6. Maintain this position for 10 counts and then release.
7. Repeat 5 times.

These exercises will help provide back pain relief during pregnancy. Try some of these simple and effective back relief exercises and garner in some relief.