Exercises for Back Pain During Pregnancy

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Published: January 3, 2024

Mommies during pregnancy require a lot of care and attention. Not only from people around them but from themselves, too. That includes taking enough time for themselves to eat healthily, relax, and mentally prepare, but also work out if possible. For expecting mothers who were active before conception working out regularly might be a part of a simple daily routine. Nevertheless, a lot of expecting moms need help and advice on how to work out safely and effectively. Luckily, with some of the best personal trainers in Dubai moms who live in the area would be well taken care of if they wished to start working out. Back pain is one of the biggest issues pregnant women face. Fortunately, there are numerous exercises for back pain during pregnancy. So, let’s discover exercises crucial for managing discomfort during this exciting yet sometimes difficult phase.

Before You Start Working Out

It’s essential to consult your doctor before starting any exercise regimen during pregnancy. Exercise can be a fantastic way to maintain or even boost your health. However, some pregnancies may have complications that make exercising risky. To ensure that working out is safe for you, it is always wise to discuss it with your chosen obstetrician.

A pregnant lady holding her stomach and her lower back.
Back pain can be a big issue during pregnancy

A Word of Caution When It Comes to Pregnancy Lower Back Pain Relief Exercises

There are situations where a pregnant woman cannot do any kind of sudden or effort-demanding movement at all. These ladies should be in constant contact with their doctors and avoid doing anything without their approval. There are many things you should and should not do when exercising pregnant, make sure you are well-informed before making a mistake you can regret greatly.

The Training Needs to Be Completely Safe and Recommended by a Professional

Except in cases where a woman is experiencing a more delicate or perhaps problematic pregnancy, exercises we recommend are completely safe. They are not complicated nor are they difficult to do. The only purpose back pain exercises have is to help you get rid of that horrible feeling. Many women cannot sleep, eat, sit, stand, or do anything at all because of this type of pain. It is all because, during this period of 9 months, a woman quickly, and unevenly gains a lot of weight in her tummy. As long as nine months sound, this kind of weight gain is actually very fast and unexpected for the body. While some find relief in popular pregnancy yoga, others may choose different methods.

The discomfort you might experience is neither uncommon nor something to feel uneasy about. In the upcoming sections, we’ll look into several exercises, that promise to enhance your comfort and well-being during this critical phase of your life.

a pregnant lady meditating
Do whatever helps you get rid of the pain and enjoy your pregnancy

Exercises for Back Pain During Pregnancy Come in Many Forms

When you picture strengthening exercises for back pain issues, you might expect them to be very hard, with someone working up a sweat while lying on their belly. This scenario isn’t always applicable, especially during pregnancy when lying on the stomach is inadvisable. Thankfully, many back-strengthening exercises are safe for pregnant women to do.

These exercises come in different forms and vary from classic repetitive exercises to more mild and fluid exercises. Still, back pain relief doesn’t only involve working out back muscles. For optimal results, it is recommended also to work out other large groups of muscles.

Easy Moves You Can Do at Home

Many lower back pain relief exercises might help ease the pain since the lower back seems to be the biggest issue in pregnant women. Regardless, even when engaging in easy exercises be mindful of the messages your body sends. If you feel strained, stop immediately. If you feel any discomfort or pain, stop immediately. Some women might even feel comfortable only doing stretches. That’s also more than fine. Stretching is a viable option as well and can do wonders for back pain. Strengthening exercises can be of great help, too. Here is what you can do to help your body become stronger and reduce some of the back pain.

Two women doing pregnancy lower back pain relief exercises.
There are many pregnancy lower back pain relief exercises you can do alone.

Stretches – Do Them Anytime Anywhere

Stretching offers immense benefits, especially for pregnant women. Expectant mothers need to modify these stretches to suit their condition. Unlike the usual stretches, those fitting for pregnant women are designed to support and not strain the body. A great example is a gentle back stretch. Begin by getting on your hands and knees, and placing a cushion under your abdomen for added support. Your hands should be slightly forward of your head, with your knees spread comfortably. Ease back gently, taking care not to exert pressure on your belly, and reach forward with your arms to stretch. This simple move can significantly ease back tension.

Wall Squats – No Equipment is Needed

Wall squats might look simple. Luckily, they can be, as long as you don’t push too hard. It is important to tailor these exercises to your comfort level so keep in mind your boundaries. Begin by standing with your back, shoulders, and hands against a wall. Bend your knees to form a 90-degree angle, ensuring your starting position resembles standing up straight without moving your feet. Gently inch your feet forward to maintain balance. The posture should feel comfortable, without straining your feet. If there’s too much pressure, adjust your feet closer to the wall.

Practice this a few times, taking breaks as needed. Stop if it becomes uncomfortable; the key is to feel good without overdoing it.

Prenatal Yoga – an Easy Way to Exercise Effectively

Prenatal yoga has many benefits. Back pain relief is just one of them. It was shown that there are strong effects of prenatal yoga on labor pain. The best part is that while working on your body, you will also be working on your breathing techniques. And we all know they will come in handy while giving birth.

A pregnant woman doing prenatal yoga which is one of the best strengthening exercises for back pain during pregnancy.
Pregnancy yoga is one of the best strengthening exercises for back pain during pregnancy

Yoga might seem pointless to some people since it looks easy. But there are different types of yoga, which means most people can find a form of yoga that will suit them. Pregnancy yoga, in general, is milder than say power yoga. That is due to prenatal yoga being tailored exactly to the needs of pregnant women and their bodies. So if you’re looking to strengthen your body, alleviate some of the unwanted pains, and learn how to breathe properly and deeply, prenatal yoga classes Dubai offers might be the right choice for you.

Pelvic Tilts – Practice While Lying Down

Pelvic tilts are wonderfully accessible and suitable for almost anyone. Start by lying on your back, knees bent, feet flat on the floor, and glutes relaxed. Feel the gap between your lower back and the floor; this space indicates the range of your movement. Place your arms by your sides for stability. Gently press your lower back into the floor, holding this flattened position for 5 to 10 seconds, then relax. Repeat at your own pace, ensuring comfort with each tilt. This exercise is not only easy to perform but also highly beneficial for strengthening core muscles, improving posture, and relieving lower back tension, particularly valuable for pregnant women seeking comfort and support during their journey.

Arm and Leg Raises – Get in Even Better Shape

Arm and leg raises are excellent for increasing balance and stability, especially during pregnancy. Begin on your hands and knees, ensuring your back is straight and your core engaged. Extend one arm forward while simultaneously stretching the opposite leg back, keeping both aligned with your body. This position should be held for a few seconds before gently returning to the starting position. Alternate sides, maintaining a steady, controlled pace.

A woman holding a yoga mat.
Working out during pregnancy is possible even from your home

This exercise not only strengthens the core and back muscles but also improves coordination. It’s a low-impact workout, making it ideal for expectant mothers looking to stay active and soften back discomfort. Remember to focus on balance and smooth movements, avoiding any strain. In addition, take time to explore arm workouts for women and choose those you haven’t done for a long time.

The Cardiovascular Exercises

Cardiovascular activities are immensely beneficial for pregnant women, especially as part of effective back pain workouts. Engaging in gentle exercises like walking, swimming, and leisurely cycling not only boosts heart health but also plays a key role in easing back pain associated with pregnancy. These cardio exercises encourage healthy blood circulation, strengthen muscles, and build endurance, all vital for expectant mothers.

It’s essential, though, to pair these exercises with a balanced diet. Monitoring your food intake during pregnancy is crucial to avoid excessive weight gain, which can worsen back strain. Regularly incorporating such cardiovascular exercises can significantly boost your pregnancy experience, providing notable back pain relief and equipping your body for the journey ahead.

two people jogging
Speed up your walking and you will be doing cardiovascular exercise while enjoying the park and some fresh air.

The Transformative Power of Prenatal Exercise Empowers Expectant Mothers

Recent studies have brought to light the transformative effects of prenatal exercise on both mothers and their unborn babies. Research from East Carolina University has shown remarkable benefits such as reduced fat in babies, stronger hearts, and improved metabolism, all resulting from the mother’s physical activity during pregnancy. These exercises not only contribute to the baby’s healthier cellular development but also significantly benefit the mother.

A thorough examination of various scientific studies further bolsters the belief that consistent physical activity during pregnancy wards off numerous health concerns, including gestational diabetes and prenatal depression, all while ensuring safety for both mother and baby. Additionally, the degree and frequency of working out are key factors that positively influence the health of both mother and child, highlighting the significance of starting an exercise regimen early in pregnancy. This surge in research equips future mothers with invaluable insights and motivation, advocating for the inclusion of exercise as an essential element in prenatal care.

A pregnant lady talking a walk in the park.
Stay safe every step of the way

Work Out the Back Pain Away Gently

Starting a workout routine during pregnancy can be tedious if you’re not used to working out. However, to feel the benefits from strengthening exercises for back pain during pregnancy you don’t have to work hard or work long. Your body will thank you even for the smallest efforts you make. That said, starting a steady and consistent workout routine during pregnancy or even before conception can help tremendously with making exercising after childbirth a habit. Baby weight can be a tough opponent. Training your mind and body beforehand can turn them into your allies once you start the battle to reclaim your beach body. That means that there are more benefits to strengthening exercises during pregnancy than just back pain relief.

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