Exercises to prevent lower back pain in pregnancy

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16

As baby grows in our womb, our center of balance is altered and we suddenly adopt questionable postures which aggravate our back pain. Advice from Claudia Brown, perineal physiotherapist.

How to prevent back pain in everyday life? What are the gestures or movements NOT to do?

Standup

Avoid wearing high heels, as these further increase the lumbar curvature, which is already accentuated by pregnancy.
Don't stand in a stationary position for too long, but be sure to shift your weight side to side and back and forth often. Or, when standing put your foot on a stool to rest your back, alternating feet regularly.
Do not lean forward to pick up things from the floor, but bend your knees and squat down.

Assisi

Make small regular changes of position: put a small bench under the feet, for a while, take it off for a while, put a roller in the lower back for a whiletime, take it off for a while, sit on the back of the chair most of the time, but sometimes change to sitting on the end of the chair. The important thing is to modify the compression on the structures to avoid pain.
To stand up, put one foot back a little below the chair and push off with that foot to help you stand up.

Lying Down

Position yourself on your side with a pillow between your legs to allow the lower back muscles to rest and to reduce lumbar curvature. Switch sides from time to time.
Do not get up suddenly from the bed, but turn on your side with the help of one foot positioned flat behind you, then lower your legs and help yourself with your arms to position yourself sitting before getting up.

How to improve back he alth?

Lying on your back with your knees bent and your feet flat on the floor, lift your buttocks to make a 'bridge' (see photo above). Descend gradually, trying to descend one vertebra at a time. Repeat 5 times.

Still lying on your back, knees bent and feet flat on the ground, raise one leg with the knee extended, contracting the abdominal muscles. Hold the leg in the air for 5 seconds, then lower it very slowly, controlling the position of the pelvis using your abs. Do one leg at a time.

Enstanding position with one foot on a chair in front of you. Contract the abdominal muscles and lift the foot about 5 cm. Hold this position for 20 seconds, keeping your balance well. Lower your foot, take a deep breath and repeat 5 times on each side.

From the beginning of pregnancy, walking and swimming are ideal activities.

What are the stretches to prescribe?

Stand up with your legs apart. Inhale, lifting the arms out to the side to touch the hands together at the top of the head. Exhale as you lower your arms. Repeat 3 times. Do this regularly throughout the day.

Lying on your back, lift one knee to your chest. Hold for 20 seconds, breathing normally. Repeat 5 times per leg.