Many women suffer from back pain during pregnancy. Sometimes they become so excruciating that expectant mothers cannot live a normal life and manage the necessary activities. Fortunately, it is possible to get rid of back pain without resorting to the use a medical drugs.
All you need to do is perform some stretching exercises can help you feel good, especially as your pregnancy progresses. Back exercises, such as this low back stretch, can help relieve back pain.
1. Standing Forward Bend
This posture is one of the most relaxing of yoga, believe us that it will help you a lot, in addition to contributing a lot to circulation. If it is difficult, you can help yourself from a wall or a chair to hold on to them.
First you must separate your legs a little more, more than normal. Bring your torso forward Once you reach the ground, you must cross your forearms above your head, leaning on them. Hold this exercise at least 30 sec.
2. Simple Twist
This exercise is similar to the twist we wrote about above. However, it is easier to perform.
Sit on the floor and cross your legs. In the initial position, your back should be straight. Then start putting your right hand behind your back and turn your whole body after it. Continue to twist your back until you feel your muscles stretch. Then return to the starting position and turn to the other side.
When doing this exercise, it is important to keep your back upright and not make any sudden movements. Repeat this exercise at least 10 times.
3. Belly Rotation Pose
To do this exercise, lie on your back. Bend your legs at the knees. Extend your arms out to your sides and line them up. Palms should be facing upward. Then slowly move your knees to the left and allow them to fall to the floor. The neck and head should be turned to the right – opposite side. Then take a few breaths and exhales and return to the starting position. Repeat the exercise, but knees bent to the right and head turned to the left. Repeat this exercise at least 10 times.
4. Pelvic floor
This exercise is very effective. It helps to increase flexibility of the spine, relieve muscle stagnation, and improve circulation around the pelvis.
Lie on your back. Bend your knees and place your feet at shoulder width. Relax your shoulders and stretch your neck. Place your arms straight and along your torso. Then slowly lift your pelvis and lower back off the floor. Do not take your feet off the floor. Hold that position, slowly breathe in and out, and then return to the starting position. Repeat this exercise at least 10 times.
5. Child’s pose
This exercise will help you relieve tension in your back and spine and help you relax.
In the starting position, kneel down and rest your hands on the floor. Close your feet a little and separate your knees so that there is room for your abdomen. Then, without taking your palms off the floor, slowly lower your buttocks onto your heels. Your stomach should be between your knees.
During this exercise, try to touch your forehead to the floor. Hold that position for a few seconds, and then return to the starting position. If you cannot lower the pelvis on the heels, put a pillow or blanket under the buttocks. Repeat this exercise at least 10 times.
6. Cat- Cow pose
This exercise is one of the easiest and most effective. To do it, stand on all fours. In the initial position, keep your head in line with the spine. Inhale and retract the abdomen (as far as possible). Arch your back in an upward arc. Stay in such position for some seconds. Then as you exhale return to the starting position and relax the abdomen.
Then inhale and arch your back towards the floor. Keep your buttocks pressed up. Your lower back should form a slight arch. Pull the head forward. Try to lift up the coccyx area as well. Repeat this exercise at least 10 times.