Strengthening Exercises for Back Pain During Pregnancy

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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, mentally prepare, but also work out if possible. For expecting mothers that were active prior to conceptions working out regularly might be a part of a simple daily routine. However, 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 that area would be well taken care of if they wished to start working out. That said, back pain is one of the biggest issues pregnant women face. Luckily there are many strengthening exercises for back pain during pregnancy that can help alleviate the pain.

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

Before you start working out

Consulting with your doctor before you start any form of exercise during pregnancy is advisable. Exercising is a great way to stay healthy or even improve your health. However, some pregnancies are more complicated than others. In those cases, exercising is not advisable. To make sure working out is okay in your case it’s best to speak to your obstetrician of choice.

Strengthening exercises for back pain during pregnancy come in many forms

When you think of strengthening exercise for back problems you’re probably imagining a person sweating and gasping for air on their stomach. And even though that can be the case it doesn’t have to be. What more, lying on your stomach is not advisable when you’re pregnant! That said, there are many back strengthening back pain exercises that 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 like those incorporated in prenatal yoga for example. However, back pain relief doesn’t only involve working out back muscles. For the most optimal results, it’s best to workout other large groups of muscles as well.

Prenatal yoga – an easy way to exercise effectively

Prenatal yoga has many benefits. Back pain relief is just one of them. That said, it was shown that there are strong effects of prenatal yoga on labor pain even! That means that you can benefit greatly from starting prenatal yoga.

Yoga might seem pointless to some people since it looks easy. However, 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.

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!

Easy strengthening exercises for back pain during pregnancy you can do at home

There are many lower back pain relief exercises that might help alleviate the pain since the lower back seems to be the biggest issue in pregnant women. However, 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. However, strengthening exercises can be of great help, too. Here is what you can do to help your body become stronger to alleviate some of the back pain:

Pelvic tilts

Pelvic tilts are a super easy exercise that almost everyone can do! To perform this exercise lay on your back with your knees bent and feet resting on the floor. Your glutes should also be relaxed at all times. Once you’re in a comfortable position feel the space between your back and the floor with your hand. The space from your back to the floor should be the amplitude of the motion. Then rest your arms comfortably by your side. After that try flattening your back so it touches the floor completely and holding that position for 5 to 10 seconds and then releasing. Repeat this motion as many times as it feels comfortable.

Arm and leg raises

Position yourself comfortably on your hands and knees. Once in that position extend your right arm and your left leg so they’re horizontally parallel to the floor. Hold this position for a few seconds and then bring your arm and leg back in. Feel free to take a short break if you need and then repeat on the other side. Repeat this exercise 10 times or for as long as it feels comfortable without overworking yourself.

Wall sits

Wall sits are more of an advanced exercise. That means that this one might not be everyone’s cup of tea since it can be pretty demanding if you’re out of shape. However, you can always start with only a few seconds and then gradually increase the duration. That said, don’t strain yourself! If you feel this particular exercise is too hard for you feel free to skip it.

To do a wall sit, stand with your back flat against the wall. Position your feet flat against the ground roughly two feet from the wall. Then slide slowly down into a squat position and hold for a few seconds or for as long as it feels comfortable. Make sure that your hamstrings are parallel to the floor and that your knee and thigh create the right angle.

A woman holding a yoga mat.
Working out during pregnancy has many benefits!

Work out the back pain away cautiously

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. However, 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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