Back Exercises During Pregnancy

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Back Exercises During Pregnancy

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When you are pregnant, you will be putting a lot of strain on your back. This is due to many reasons. For one, the back will have a lot more pressure as the baby increases in size and may organs will be pushed in order to make more space for it. In this case, most organs are pushed backwards and upwards. Another reason is that as the baby increases in size and weight, there will be more strain on the back to keep the body balanced and in order.

It is important to start doing some exercises as soon as you will be able. This should typically be around the fifth month of your pregnancy if everything is normal. You should make it a point to do these exercises regularly. This will help you not only deal with the back pain you are experiencing better, but will also strengthen the back and help you during your labour.

To begin with, you must have warmed up slightly. You can then lie down on your back. Bend your knees and place your feet on the ground, making sure your legs are slightly apart. Now slowly lift your buttocks and lower back off the ground and hold for a few seconds. Bring the back and buttocks back to the ground fully again. This must be done between eight to ten times, although you must stop immediately if you feel any discomfort.

Now in the same lying down position with your knees bent, you must slide the back. This means that you must use your legs on the floor to apply pressure, and move the back upwards in a sliding motion. If you do this correctly, you will feel the back slide upwards along the floor. This provides a lot of relief and relaxation to the back. It can be done up to two or three times during the day if you feel pain in your back at any time. You should do at least fifteen repetitions of this. Once you have slided, relax and bring the back to it’s original position.

You can do what is like crunches, but only very gently. Lift off the ground with your hand stretched out in front of you, trying to reach your knees. Hold for two or three seconds and bring back, to help work the upper back.

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