7 Easy Prenatal Exercises
7 Easy Prenatal Exercises
Many pregnant women complain of lower back pain at some point during pregnancy, and it is no surprise that pregnant women with pre-pregnancy back issues will almost definitely suffer back pain.
For chiropractic patients who become pregnant, it is very important that they keep in contact with their chiropractor throughout the pregnancy. He will guide you through helpful exercises and stretches to alleviate back pain, and he will perform some chiropractic techniques.
Prenatal exercise is generally recommended for all pregnant women, including chiropractic patients, but be sure to check with your OB/GYN or midwife before starting any new exercise program.
There are several exercises that are good for back pain in pregnancy. For example, cardiovascular exercises, such as walking, biking and swimming are considered safe in pregnancy and can help strengthen the back muscles. Here are some other prenatal exercises that can help alleviate back pain:
1. Pelvic Tilts
Strengthening the muscles near the pelvic girdle, such as the buttocks, abdominal muscles, pelvic floor, back muscles and thighs can help alleviate and prevent back pain.
Pelvic tilts are a simple way to strengthen abdominal muscles. These can be done by laying down with knees bent and feet on the floor. Place your hand on your lower back and try to flatten that area to the floor.
2. Wall Squats
Wall squats can be performed to strengthen the abdominal muscles. To do these, simply stand back against the wall with your feet about two feet away from the wall. Then, do a squat until you’re forming a 90 degree angle with your knees.
Kegels, for the pelvic muscles, can be easily performed by concentrating on moving the muscles of the vagina inward without activating any other muscles.
4. Arm & Leg Raises
Arm and leg raises can be performed for the back muscles and buttocks. These are done by kneeling on hands and knees and straightening the spine. Lift your left arm and right leg; concentrate on keeping them aligned with your spine. Then alternate to lift the right arm and left leg.
5. Piriformis Stretches
Also, there are several stretches which are important for pregnant chiropractic patients.
Piriformis stretches can be done by laying down on your back, with both knees bent, and placing the ankle (of the side you want to stretch) on the opposite knee. Then, place the hand of the side you want to stretch on your knee and gently push your knee away.
6. Hamstring Stretches
Hamstring stretches can be easily done by placing one foot on a chair, keeping both feet facing forward and slowly leaning forward. If you feel the muscles stretch, then you are doing it right.
7. Back Stretches
Back stretches can help relieve back pain during pregnancy. These can be done by getting down on your hands and knees. Keeping your head and neck aligned with your spine, arch your back. Repeat several times.
Keeping a consistent regimen of these exercises will help relieve back pain throughout pregnancy.
Fitness regimens need to be no more strenuous than any exercise that was being done before pregnancy.
Also, you’ll want to drink plenty of fluids and keep from overheating. During exercise, you won’t want to become winded to the point of not being able to walk or talk.
If you experience any contractions or bleeding, stop exercising immediately and call your OB/GYN or midwife.