8 Top Exercises For Back Pain During Pregnancy

Back during pregnancy is very common, and statistics reveal that 80% of women during pregnancy suffer from the same. The back pain is caused by the primary effect of pregnancy, i.e, accumulation of weight on the belly. When the belly enlarges with time, the woman’s back becomes susceptible to carrying the weight in turn causing back- pain and pain in the pelvic area. The solution to relieve back pain in pregnant mothers is exercises. Simple and easy to do exercises can help reduce pain immensely while also comforting them. The human body undergoes massive changes with pregnancy. It can also lead to stressful conditions. Therefore, it becomes a necessity to stay fit both physically and mentally. We have enumerated few of the easy to do exercises for women who are complaining of back pain.

8 Top Exercises For Back Pain During Pregnancy

1. Yoga:

Yoga in India dates back to centuries earlier in our country. One of the oldest forms of exercises for pregnant women, yoga is a good way to relieve back pain too. During this period, the hormones go on a spin, and with mood swings galore, it is important that the mother maintains her cool. Yoga soothes the nerves and helps rejuvenating the body through easy breathing exercises and meditation. Yoga also runs a command at the posture. Pregnant women should maintain their posture while walking, sitting and sleeping. Sitting upright, and sleeping on sides with pillows are few of them.



2. Swimming:

Swimming is a very good way to relax the spinal cord of the pregnant women. Due to the weight gain, the spine or the back is usually under greater pressure than any other part of the body. Swimming helps ease the pressure off the back and relieves discomfort. However, it should be done in moderation with prior consultation from the doctor.



3. Pelvic Exercises:

These exercises strengthen abs and relieve discomfort in the back and buttocks. As the ninth month approaches, the weight increases and the maximum pressure is on the lower part of the body, hips and pelvis. It is now important that the mother keeps herself relaxed via these exercises. The pelvic tilt is done while laying down flat on your back, bending the knees while keeping the feet touched to the ground. The hands should be placed behind the back touching the buttocks. While doing the exercises, a gap is felt between the back and buttocks, which minimises back pain.

Pelvic Exercises


4. Back Stretching:

Stretching is beneficial in reducing back pain. Spread legs wide and stretch hands forward. Use pillows at the back if discomfort arises due to sitting. The stretch felt due to pushing of arms while spreading legs helps reduce back pain.

Back Stretching


5. Chest Stretching:

The exercise entails standing upright with head straight. Taking the hands at the back, gently stretch the arms up and down without bending the neck and shoulders forward. It ensures that the back, shoulders and arms are in alignment and the exercise will stretch the back, shoulders, and arms, thereby reducing the back pain substantially.

Chest Stretching


6. Sleep Postures:

Women should try sleeping on their side with a pillow tucked between the knees to minimise the strain on lower back. Sleeping on the sides is vital for the baby as it ensures regular blood flow to the baby. Mothers should avoid sleeping on their back. Pillows can be tucked under the back for supporting chest, hips, and lower back.

Sleep Postures


7. Back Archs:

This exercise is usually advised to strengthen the back, hip and abdomen muscle. The exercise involves kneeling on all fours with an objective of evenly distributing the body weight between the knees and the back forming a straight line. It should be carefully noted that the back should not arch. Now, move back and forth at least 5 times. The exercise can be repeated from 5 to 10 times without stretching the back too much.

Back Archs


8. Back Pressing:

This exercise is for a stronger upper back and cultivates a better posture in the mother. While pressing the back against the wall and feet at a distance of about 10-12 inches from the wall, the lower part of the back should be against the wall. Holding in that position, the exercise can be repeated at least 10 times. So you can try any of these exercises mentioned above. You can try any of these as per your comfortableness. The pain in your back may not bear all the above mentioned exercises and hence you need to try only the ones your back pain can bear. Remember – don’t put more pressure on your back while performing any of these exercises, as it may worsen the condition. Mild exercises are the best option in such cases.