2023 Author: Anita Thornton | [email protected]. Last modified: 2023-11-27 18:44
During pregnancy, the more your belly grows, the more your back suffers. Here are some safe exercises to strengthen it and give it a little boost.
Do you have dull pain in your lower back? Body aches when getting up? Do you constantly have your hands behind your hips as if to support your upper body? It's normal! Most pregnant women suffer from back pain. Besides, it's not very surprising with all the changes that are taking place in your body and the size that your belly has taken. To avoid having to endure this pain until the very end of your pregnancy, you can practice several light exercises.
Stretching
Above all else, remember to stretch regularly. Several stretches are available to you during pregnancy. For example, you can sit in a chair and slowly rotate your upper body as far as possible to the left and then to the right about fifteen times, two or three times a day.
You can also hold a towel so that your fists are at shoulder height by extending your arms. Stand upright with your legs slightlybend and lift the towel above your head as you exhale. Then, while inhaling, slowly lower the towel over your stomach.
Gymnastics with a ball
With a exercise ball you can train your back, but also relieve it when it hurts. To do this, place your ball between you and a wall and gently roll it up and down the wall without making sudden movements.
You can also lie on your back and put your legs on the ball at 90 degrees. Then move the ball forward and backward with your calves to work your abs, which helps your back, and relaxes your legs.
In addition, this type of ball can also be used as a chair in the office to force you to keep a good posture. Be careful, however, not to sit too far on it so as not to tip backwards. You can also keep this ball and use it for exercises after birth.
Protect your back and abdominal muscles when doing exercises. Avoid doing sit-ups with your torso raised all the way up, and be sure to align your head with your spine when exercising. The goal is to maintain your muscle tone over the very long term, not to gain muscle mass.
The posture of the cat
Yoga is great during pregnancy. It allows you to stretch and build muscle gently. The posture of the cat isone of the best to relieve your back during pregnancy. It softens the spine and relaxes the stomach. The video below is a good example.
At the pool
If you rather want to swim, know that it is the backstroke that is recommended during pregnancy. It will allow you to strengthen your whole body at the same time and will give you a very pleasant feeling of weightlessness which will give your lower back muscles a little break.
Relieve your neck
If your neck is tight, lie on your back with your arms straight and your knees bent, and slowly draw imaginary figure eights with your nose. By practicing this exercise for one minute a day, you should quickly feel the benefits.
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