If you are experiencing back pain during pregnancy, then you are probably not alone. It is a fact that about 50-70% pregnant females complain of back pain and this could be due to a weak or arching back and is mainly caused due to strain on the back muscles due to the extra amount of weight of the baby as well as the change in the center of gravity. The best way to deal with this pain and strengthen your back is to engage in some back strengthening exercising at the time of pregnancy. The following is a list of the best such exercises which you can do.
Tighten and Tilt
The best exercise that you can do during pregnancy to strengthen your back is the pelvic tilt. This exercise strengthens the abdominal muscles as well and to do it, you need to go down on your knees and hands, keeping your back straight and hands and knees shoulder width apart. Now tighten your abdominal muscles, and arch your spine while inhaling in. Maintain this position for a few seconds and then get back into your original position. Repeat it about 5 to 10 times.
Lift your Limbs
Leg and arm raises will also help you to strengthen your back muscles as well as your buttock muscles. To do this particular exercise, you need to kneel on your knees and hands while keeping your head level to your back. Now extend your right hand slowly and your left leg backward when you feel balanced. At this position, you must form a straight line with your spine. Hold yourself in this position for a few seconds and then come back to your original position slowly. The next time you do the stretch, switch your arms and legs. Repeat this set 5 to 10 times for maximum benefit.
Another very beneficial exercise that you can do during pregnancy to strengthen your back is back press. This exercise also helps to strengthen the torso, upper body and also ensures a good posture. To do this, you will first need to stand with your back against a wall, while keeping your feet about 12 inches away from the base of the wall. Now place your hands on your lower back and note the little space between the wall and the back. Now remove the hand and press the lower part of your back flat against the wall. Be in this position for about 10 seconds and then relax. Repeat the set 10 times.
A forward bend too will provide relief from back pain and will help strengthen it. To do it, you need to first sit in a chair with your arms placed on your lap in a relaxed way. Now bend forward very slowly and let your arms hang down right in front of you. Make sure you only bend forward as much as you feel comfortable. Hold this position for about 5 seconds and then sit up slowly.