Although pregnancy is supposed to be one of the happiest periods of womenâ€™s lives, about 70% of all pregnant women suffer from back pain during pregnancy. It is true that this is something normal, but that doesnâ€™t mean that there is nothing you can do to make the situation better.
Good posture and pregnancy back pain
Because of your grooving belly the center of gravity shifts. Sometimes women let the lower back to be pulled forward. As a result the back muscles become short and tight. If you have a straight posture the muscles get into their natural position and so this becomes the easiest exercise.
In order to fight back pain when being pregnant you should align your different body parts to achieve the right alignment. Lift the rib cage and roll the shoulders back. The ears should be in line with the shoulders. Then contract the ab muscles and flatten the back so that the hips will get into position.
Lower back extensions
If you are affected by backache during pregnancy you should know that the back and ab muscles are supposed to work together to support your mid-section. As the ab muscles relax to make room for the belly, the back muscles will have to do all the work. Such extensions strengthen the back muscles.
To make the backache when being pregnant better, you should get on your hands and knees. Have your back straight and the elbows a bit bent. Straighten your arm in the front, keeping it at shoulder level. Do the same with your left leg in the back. Hold position and then repeat it on the other side as well.
Prenatal yoga can also help with pregnancy backache because it relaxes and tones the different body parts. Almost all the positions work the back muscles. This way they get stretched in a gentle but effective way. In the same time the back muscles get stronger, hurting less.
If you canâ€™t go to a yoga class, the best thing you can do against back pain during pregnancy is to get into childâ€™s pose. All you have to do is to kneel on the floor and spread you legs. Sit on the heels and then tuck your chin to the chest. Next extend your arms and try to bend forward until the forehead reaches the floor.
The pelvic tilts work for pregnant womenâ€™s back pain because they strengthen the ab muscles, they make back pain better and they also improve your posture. Although the ab muscles relax, if you tone them you can help the back muscles so that they wonâ€™t hurt.
To make the pregnant womenâ€™s backache better you should get on your knees and hands and bend the elbows a bit. Contract the ab muscles and rotate the pelvis. The tailbone should be pointing downwards.
There is a lot that you could do about backache during pregnancy. All you have to do is to gather information and follow the instructions that you get.