Back pain is a common complaint during pregnancy, but do you know what is causing your pain? It is believed there are two factors that contribute to back pain during pregnancy. First, the body is going through many changes, one of them being weight gain. This extra weight must be supported by the spinal column. When the spinal column cannot support the weight, it naturally curves—potentially resulting in back pain. The second reason back pain may be experienced is because the body’s center of gravity shifts. As weight accumulates around the abdomen, the spinal column can compensate by bending forward, again resulting in back pain.
Fortunately, there are many types of exercise that can strengthen the spinal column during pregnancy. These include twisting, bending, and other types of mild exercise. For additional exercises that may benefit your spinal column, speak to a spinal specialist such as Dr. Solomon of the Spine Institute Northwest. While these exercises are considered to be safe for healthy pregnant women, before beginning them it is still important to clear any exercise regimen with a physician.
Waist rotation helps to maintain spinal alignment and mobility during pregnancy. Keep your hips stationary and bend slightly forward. Be sure you are bending at your waist. Rotate the upper body several times both clockwise and counter-clockwise.
Hip rotation is very similar to waist rotation. Place yourself in the same position as you did with the waist rotation exercise, again bending slightly forward at the waist. The key difference is that you will be keeping your upper body stationary, instead of your hips. Rotate your hips clockwise and then counter-clockwise several times.
Side-to-Side Spinal Stretch
To do the side-to-side stretch, begin in the same position as you did with the hip and waist rotation. Bend at the waist as far as you can to the left, and then to the right. You should bend as far as you feel comfortable, without moving your hips. Repeat this exercise several times for the most effectiveness.
Forward-to-Back Spinal Stretch
Begin with the fingers at the base of the spine, with your left hand at the left of the spine and right hand at the right of the spine. Bend your body slightly forward from your waist. Then, bend your body backwards, pushing forward with your fingers in the same motion. As you bend backward, you should also raise your heels off of the floor. Work your fingers up the spine, bend forward, and repeat the process until you’ve gone as high as is comfortable.
Begin by standing with your feet shoulder’s width apart with your arms extended outward at your sides. Twist from the waist up to the left, and then to the right. Keep a slow, steady pace, avoiding any sudden movements. Make sure that you keep your head facing in the direction that you are turning.
Begin on the floor on your hands and knees. Your back should be flat and your spine should be parallel to the floor. To do the exercise, tense your lower abdominal muscles as you squeeze the buttocks. Rock the pelvis forward as you tilt the pubic bone toward your chin. Hold the position and feel the stretch until you are ready to release. This should be done 10-20 times.