5 Easy Stretching Exercise To Prevent Back Pain During Pregnancy


Defined Tag: Back Pain Exercise.

Stretching may seems to be a simple exercise routine, but it is as important as cardiovascular exercise in preventing back pain during pregnancy. The benefit of performing stretching exercises is to improve muscle flexibility and reduce the occurrence of muscle spasms. When muscles are flexible, they do not put excess tension on joints, thereby decreasing the likelihood of pain and injury.

In order to improve flexibility, it is recommended that stretches be performed after you are warmed up from a workout or warm shower. Hold the stretches for about 20-30 seconds and repeat 3 times. To allow the muscles to learn their new lengthened positions, you should stretch at least twice a day. Stretching once a day is necessary to maintain it. You can try performing the following stretches throughout the day so that it will seem less daunting.

1. Back Stretch

The back muscles tend to get tight from the postural changes that occur during pregnancy. This stretch elongates the muscles along the entire spine to give a stretch to the muscles that travel from the neck to the lower back. It also helps reverse the excess arch that tends to be present in the lower back during pregnancy. Start on your hands and knees, with your legs wide apart. Place a small pillow under you to give support to your abdomen. Sit back on your knees and stretch your arms forward to feel a stretch along the spine.

2. Adductor Stretch

The adductors, or inner thigh muscles, connect from the thighs to the pelvis and provide stability to the pelvis and lower back. The adductors need to be flexible in order to assume various labor and delivery positions, such as squatting or side lying. However, do not attempt to perform this stretch if you have a separated pubic symphysis as it can aggravate the condition. You can easily perform this by first standing with your spine in neutral and your feet about three to four feet apart. Then, turn your toes and bend one knee as you shift your weight onto the bent leg. You should feel a stretch on the inner thigh of the leg that is straight.

3. Hamstring Stretch

The majority of people with back pain have tight hamstrings, often due to poor posture. Start by lying on your back with both legs flat on the ground, toes pointing up towards the ceiling. Using a belt or a towel around one foot, pull that leg up towards a 90 degree angle at the hip, keeping your knee as straight as possible. Keep your head and neck relaxed at all times.

4. Quadriceps Stretch

The quadriceps are the large thigh muscles in the front of the leg. When tight, these muscles pull the pelvis forward and place excess stress on the lower back. While standing, keep your spine straight, bend your knee and grab onto your ankle. Bring your heel up towards the buttocks to feel a stretch in the front of the thigh. Check you form to make sure you are not pulling your leg out to the side. Your knees should stay together.

5. Neck Stretch

The muscles along the sides of the neck, the upper trapezius are a common area of tightness and tension in many individuals. Due to postural changes and increased stress during pregnancy, you may notice discomfort in the neck region. To relieve this, try bringing your right arm behind your back. While keeping your back straight, tilt your head gently to the left side. Be sure you do not allow your whole body to lean to the side.