It is normal for back pain to appear mainly in the lower back between weeks 25 and 36 of pregnancy, that is, during the second trimester of pregnancy . This is the time when the hormonal and posture changes that cause the pain are usually most noticeable.
3 BACK EXERCISES FOR PREGNANT WOMEN
For these back exercises for pregnant women to have the results we are looking for, they must be carried out regularly. This means that the most positive thing will be to dedicate time to them 3 times a week.
The exercises will help you both to reduce discomfort or pain, and to prepare for the day of delivery. In addition, they are focused on improving the strength and tone of the transversus abdominis muscle, which is responsible for stabilizing the pelvis and spine.
All the exercises are performed on the ground, so we recommend that, for greater comfort, you have a thin mat on which you can lean.
1. Ankle lift
- Lie on your side, with both legs bent and placing your pelvis in a neutral position, that is, keeping your hips at the same height.
- Support the arm that is hitting the ground under the head, so as not to tense the neck and have greater stability.
- Take a deep breath and, as you release the air, draw your navel in, closing your rib cage (this will activate the transversus abdominis).
- At the same time you should raise your feet. To do this, leave your knees on the ground and bring your feet towards your buttocks.
- Repeat this movement 10 times. You will help activate the lumbar muscles!
- Get down on the ground on your hands and knees, that is, “on all fours.” It is important to keep your head in line with your spine.
- Breathe in intensely, so that you feel your rib cage expand. As you exhale, bring your spine toward the ceiling, engaging the transversus abdominis.
- Return to the starting position as you breathe in.
- Repeat 10 times.
3. Pelvic floor in neutral position
- Lie supine, that is, face up. Also, you should place your pelvis and spine in a neutral position. You should not support the lumbar vertebrae on the ground, nor should you arch your back. To achieve this, it is best to maintain the natural curvature of the back, without decreasing or increasing it.
- Once on your back, you must stretch your arms on the ground, on each side of the body and bend your knees, leaving your feet flat on the ground.
- Take a deep breath in through your nose and bring the air to both sides of your body.
- Exhale through the mouth and, at the same time, activate the deep muscles of the trunk. To do this, close the ribs, bring the navel towards the lumbar spine (like flattening the abdomen inwards) and close the sphincters.
- Repeat 10 times. Don’t forget that this exercise is a muscle activation that lacks movement in the trunk!
Apart from these back exercises for pregnant women, it will be positive that you carry out other aerobic exercises , such as going for a walk, swimming or cycling.