7 prenatal exercises to help pregnant women reduce back pain – VnExpress


Lifting light weights, exercising the pelvis, exercising with an air ball, walking with an elastic band … are exercises that help pregnant women reduce back pain effectively.

Back pain is a common problem among pregnant women. During the later stages of pregnancy, women are more prone to chronic pain in the lower back. Kasia Gondek, a women’s health specialist, pelvic floor rehabilitation, orthopedics in Los Angeles (USA) said that women with a history of trauma or lower back pain are at high risk of back pain during pregnancy. .

During pregnancy, the hormone relaxin is produced by the ovaries and placenta, which helps to relax the ligaments of the pelvis and soften the cervix. According to Dr. Gondek, this hormone peaks during the first trimester. At this time, a woman’s hips widen in preparation for childbirth, affecting the ligaments and connective tissues of the pelvis.

In particular, the hormone relaxin also affects the shoulders, spine, hips, ankles, and feet. Loose febrile columns can affect the back, triggering a flare-up of pain. As the uterus and fetus grow, weight, standing position and body center of gravity change, making pregnant women more prone to back pain.

Exercise during pregnancy can help women reduce back pain, bringing many benefits to the fetus. In fact, pregnant women who exercise hard can control diabetes and gain healthy weight. Each person should get 20-30 minutes of moderate-intensity physical activity each day by walking, swimming, exercise, prenatal yoga. Here are 7 exercises to help pregnant women relieve back pain before giving birth.

Pelvic tilt

Pelvic tilts can effectively relieve lower back pain and keep the pelvis balanced throughout pregnancy. Pregnant women begin to practice by lying on their backs on the mat, bending their knees, keeping their feet straight on the mat. After that, you rest and lift your hips up. Women hold this position for two breaths, take a deep breath when returning to the original position, repeat the exercise 10 times.






Lifting weights helps the back muscles work effectively. Image: Verywell/Ben Goldstein

Light weight lifting

Light weight exercises help exercise the back muscles, hamstrings and glutes effectively. Pregnant women need to choose a weight appropriate for their body weight. You begin to practice with your feet standing at shoulder height, lowering your knees, using your hands to place small weights on your back. After that, you breathe in and out gently, then lower your body center of gravity, repeat the exercise 8-10 times.

Exercise with the ball

This exercise helps women to fully exercise their hip muscles and prepare well before giving birth. Pregnant women can start the exercise by standing hip-width apart, placing an exercise ball behind their back, pressing their back against the wall. Then you bend your knees, lower your body slowly like a squat, bring your legs forward. The practitioner tries to keep the knee at a 90-degree angle, repeating the exercise 8-12 times.





The pose of the Bird Dog exercise.  Photo: Verywell/Ben Goldstein

The pose of the Bird Dog exercise. Image: Verywell/Ben Goldstein

Bird Dog

This is an exercise that directly affects the muscles of the back of the body, making use of the abdominal muscles and lower back to exercise the shoulder and hip joints. Practitioners need to put their feet, hands in line on the mat, knees in line with hips. Then, bring your left hand forward, extending your leg back to form a straight line along your arms, spine, shins, and feet.

You check hip position, make sure one leg is perpendicular to the floor, do not let the lower back bend, repeat the exercise 10 times for each side.

Walking with an elastic band

Walking with an elastic band is an effective way to exercise the glutes, pelvis, knees, ankles, feet, and lower back support. When exercising, pregnant women need to wrap a small resistance band around the ankle, not to let the rope get twisted. Stand at hip-width apart or wider, keeping the straps attached to your ankles. The practitioner bends the knees, pushes the hips to the squat position, keeps the back straight, balances the weight in the legs. In this position, the practitioner begins to step the right or left foot to the side, repeating the exercise for 30-45 seconds.





Walking with an elastic band helps relieve back pain.  Photo: Verywell/Ben Goldstein

Walking with an elastic band helps relieve back pain. Image: Verywell/Ben Goldstein

Butt workout

Exercises that focus on the glutes can promote balance and reduce stress in the lower back. The practitioner needs to lower the posture to the mat with both hands and feet, keeping the back straight from the head to the spine. Then, gently shift your body weight to the right, without rotating your shoulders or hips. Next, the practitioner extends the left leg, bringing the leg up to straighten the back. Breathe deeply as you lower your legs to the ground, keeping the other knee at a 90-degree angle, and repeat the exercise 10 times for each leg.

Back bending

This is a Pilates exercise that helps the spine and hamstrings to stretch well. This move can improve posture, the way you stand and sit, and reduce stress on the lower back. Practitioners need to stand up straight, back against the wall, step one foot forward, bend over, let the hands drop freely. You inhale deeply and then exhale, repeat the movement 6-10 times.

Minh Thuy (Follow Very Well Fit)

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