Pregnancy can be an exciting and rewarding experience, but it can also be accompanied by some uncomfortable side effects, including low back pain. As your body changes to accommodate your growing baby, your lower back may experience strain, tension, and discomfort.
Fortunately, there are some simple stretches and exercises that can help alleviate low back pain during pregnancy. Here are some of the best stretches to try:
1. Cat-Cow Stretch
This stretch involves moving your spine through a gentle range of motion to relieve tension and improve flexibility. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone toward the ceiling. Exhale and round your spine, tucking your chin and tailbone toward the floor. Repeat 10-15 times.
2. Hip Flexor Stretch
The hip flexors are a group of muscles that can contribute to low back pain if they become tight. Kneel on one knee, with your other foot in front of you and your knee bent at a 90-degree angle. Lean forward into the stretch, feeling a gentle stretch in the front of your hip. Hold for 30 seconds, then switch sides.
3. Pelvic Tilt
This simple exercise can help strengthen your core muscles and alleviate low back pain. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, holding for a few seconds before releasing. Repeat 10-15 times.
4. Child’s Pose
This restful stretch can help relieve tension in your lower back and hips. Begin on your hands and knees, then lower your hips back toward your heels as you reach your arms forward. Rest your forehead on the floor and breathe deeply for 30-60 seconds.
Remember to always listen to your body and avoid any stretches or exercises that cause pain or discomfort. If your low back pain persists or worsens, be sure to talk to your healthcare provider to rule out any underlying issues.
The Webster Technique is a specific chiropractic technique that enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce stress to the uterus and supporting ligaments. Restoring balance to the pelvis has been clinically shown to allow for optimal fetal position.
Here is a video to show you how the Webster Technique can help you.
Therefore, low back pain during pregnancy can be challenging, but there are many safe and effective stretches and exercises that can help relieve discomfort. By incorporating these stretches into your daily routine, you can help keep your body strong, flexible, and pain-free throughout your pregnancy.