Relief For Lower Back PainGlobal Article Directory

Back pain during pregnancy is common for many women starting their second trimester. Weight gained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is because of enhanced water retention and fat stores. Additionally, 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 increases in size during the course of the pregnancy, the center of gravity moves further away from the lumbar spine, placing more force on the lower back. The upper back is affected to, as it now has to flex the top part of the torso forward to serve as a counterweight. The end result? Discomfort, slow movement, lowered 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 must prepare her body to handle the demand. The ideal solution is reserved for those who have the foresight to plan ahead, and is the most useful, and that is to build up strength and stamina in the lower back muscles, buttock muscles, abs, 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 accomplish this. That way, by the time your second trimester arrives, your body will be better conditioned to handle the sudden increase in weight.

For most women, especially if it is their first time getting pregnant, they did not take precautionary steps in strengthening the body before the pregnancy. This is especially true if the pregnancy was not prepared. 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. Arms should be down to the sides, hands facing down. Push your lower back flat to the ground so there is no air space. This is done by contracting 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 twenty repetitions. Place a small towel roll under your neck while you do this exercise as it will help decompress the discs in your neck, relieving tension.

A second workout is to lie on your back, and prop your legs up on several pillows or other support. It must 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. Hold for five seconds, and repeat 20 times. You can try this exercise also one leg at a time. This action helps move lymph from your lower legs back into movement.

In the event that you have access to a swimming pool, this is an excellent 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 lower back. This will take away some pressure from the discs and spinal joints and will feel terrific.

To sum up, exercises during pregnancy must focus on relieving pressure to the lower back, since this is where most of the stress is being placed as the pregnancy progresses.

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