4 Activities to Relieve Pregnancy Back Pain

4 Activities to Relieve Pregnancy Back Pain | Baby Chick

4 Activities to Relieve Pregnancy Back Pain

Back pain during pregnancy is a common struggle that occurs later in pregnancy as your baby grows. In fact, studies show that two-thirds of women experience pregnancy back pain. As pregnancy progresses, your hormones are relaxing the ligaments in the joints of your pelvis and your center of gravity changes as you gain weight. These factors together often lead to back pain, but the good news is that there are a few ways to ease or prevent back pain during pregnancy.

First and foremost, staying active during pregnancy is key.

Here are 4 Activities to Relieve
Pregnancy Back Pain:

Strength train

Strengthening exercises to help build the muscles that support your back and legs, including your abdominal muscles keep low back pain minimal. I encourage pregnant moms to aim for 3 weight training sessions per week and focus on using weights with good form.

When you’re strength training during pregnancy, be sure that you don’t flatten your lower back or arch your spine, or allow the spine to wobble or twist during any exercises. If needed, don’t be afraid to lower the resistance or weight as pregnancy progresses. Never sacrifice good form just to lift heavier weights. Take plenty of rests as needed throughout your workout and remember to stay hydrated!

Stretch

Stretching exercises to help the muscles that support the back and legs become more flexible. Be careful to stretch gently, because stretching too quickly or too much can put further strain on your joints, which have been made loser by pregnancy. Prenatal yoga is one good way to stay limber, and it can help improve your balance, too. Here are a few of the best yoga poses during pregnancy to improve strength and stability:

  • Cat + Cow – Stretches spine and helps teach mindful breathing
  • Mountain – Strengthens legs, feet, and ankles, and brings awareness and mindful breathing
  • Warrior 2 – Strengthens legs, improves circulation, and opens hips.
  • Low Lunge – Stretches the psoas muscle to decrease back pain.
  • Child’s Pose – Passively stretches back torso muscles while also stretching hips and thighs.

Walk

If you’re not feeling up to a full workout, at the very least you should get out and walk. I love leisurely walks and try to move 30-60 minutes almost daily. It’s low impact and easy to make part of your daily routine.

Pelvic Tilts  

For lumbar pain, try doing pelvic tilts, which can ease back pain by stretching your muscles and, over time, strengthening them as well. Here’s how:

  • Get on your hands and knees, arms shoulder-width apart and knees hip-width apart.
  • Keep your arms straight, but don’t lock the elbows.
  • Tuck your buttocks under and round your back as you breathe in.
  • Relax your back into a neutral position as you breathe out.
  • Repeat at your own pace.

Remember to pay attention to your body first and foremost.  I always recommend the following precautions for pregnant women:

  • Do not start anything new without first checking with your doctor or midwife.
  • Be sure to get clearance from your doctor before starting this workout program.
  • Wear comfortable clothes and stable supportive athletic sneakers.
  • Be sure to hydrate before, during and after exercise. Avoid excessive sweating which can lead to dehydration.
  • Be sure to eat a small meal within 30 minutes of training to avoid low blood sugar levels.
  • Listen to your body. If you need rest, then REST!
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What is a Blessingway?
About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is our Baby Chick Fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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I'm seriously needing some of these things tonight to start a new week. Hoping you mamas get some self care time too! 💕⁠
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No, the blood won't drain out of baby and go backwards into the placenta.⁠
No, your baby is not more likely to get sick from jaundice.⁠
Yes, your baby will still be getting oxygen while they figure out breathing, especially important if they need resuscitation.⁠
Yes, your baby will have better iron levels for the first year of their life.⁠
Look at how thick and engorged this cord still is at 4 and 18 minutes after baby was born. Just imagine how much blood baby would have lost if the cord had been clamped immediately, or at 60 seconds, 90 seconds, or 3 minutes! The placenta was expelled immediately before the 18 minute photo was taken. The pulse in the cord could still be felt even AFTER THE PLACENTA HAD BEEN DELIVERED! The cord was finally clamped and cut more than an hour after birth at 73 minutes. ❤️⁠
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Here are some tips to combat isolation:⁠
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1️⃣ Get outside when possible.⁠
2️⃣ Video chat with friends/family.⁠
3️⃣ Join a virtual group.⁠
4️⃣ Invite someone to come over.⁠
5️⃣ Find a local mom's group.⁠
6️⃣ Listen to the radio or a podcast (it's interesting how this can make us feel connected with others)⁠
7️⃣ Run an errand--even grabbing a coffee via drive-thru can feel good.⁠
8️⃣ Get to know your neighbors.⁠
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Flying on a plane with your little one for the first time can be terrifying. Are they going to cry the whole time? How will they handle the airport, the turbulence and the landing? Well we have some tips that will help prepare you for your flight with your kids. Here's what to do to have a more enjoyable experience 😊 {Link in bio!}⁠
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