A variety of exercises that can help in back pain during pregnancy. Swimming and water exercises are suitable for pregnancy, because it allows the practice in a supportive environment.
After entering the water impractical or inconvenient, the following routes and strengthening exercises can be useful. Keep in mind that you may need some time to see the improvements and the usual practice is the best chance for liberation.
Exercises to alleviate back pain is to stretch and strengthen prenatal spine, pelvis, abdomen, thighs, hamstrings, and chest. These classes are ideal for your large muscles. Exercises for pregnancy should not cause pain. All the exercises slowly and carefully, so that you do not have to load the body or trunk.
• pelvic tilt exercises: pelvis is tilted to contribute to the strengthening and support for lower back and abdominal muscles. They can be used to stabilize the spine and is particularly useful for pain in the lumbar spine.
Back TILTS pelvis that is in your hands and knees. Keep your hands straight and shoulder width apart. Keep your feet hip width apart. Remove your abdominal muscles, pull it up to the back, while you are on the buttocks and the back round, like a cat. Breathe, relax, and then back again. Repeat.
• cone drill: narrow exercises work to strengthen the pelvic floor muscles. This may help the uterus, bladder and bowel. If the uterus is to help ensure that your stomach and put pressure on the back and spine. Pregnancy is a huge weight and pressure on your pelvic muscles. Strengthening can be very useful.
For the cone drills, it is necessary to contract pelvic floor muscles. To the right muscles, at first tried to flow of urine while you are in the bathroom. It only helps the right muscles. Please do not carry out their start and stop the flow of urine. Follow-up exercises, a cone of urination may lead to a weakening of muscles, if you do several times, and can lead to urinary tract infections.
Once you've identified your pelvic floor muscles, exercises cone can be done, although neither the sitting or lying position. Contracting pelvic floor muscles. Keep your activity for 3-5 seconds, then relax for 3-5 seconds. Repeat this process for 10 repetitions. As you continue practicing this exercise, you can time your contract pool for 10 seconds at a repetition. Breathing during exercise, and only strengthen the pelvic floor muscles. Make sure your stomach, thighs and buttocks to stay in the relaxed cone.
You can also use the pelvic floor muscles by pushing a finger into the vagina and surrounding muscles. If the muscles are contracting correctly, you should feel the vagina and strengthen your pelvic floor move upward.
• Chest stretch the muscles of the chest is often back pain during pregnancy because the uterus pulls on the pectoral muscle.
To perform stretching exercises on the chest, near his hands behind his back. Carefully lift the arm and back, which is in front of the shoulders and arms. During the implementation of the plan the road, Do not lean shoulders forward. Keep your head straight, and vice versa.
Another stretch for the chest is in a difficult position. Bend your hands on your knees and keep your hands at shoulder height. Treat your struggle to the door. Carefully and slowly tilt your body to gently stretch.
• Return route: Get on hands and knees, with legs to far apart. Place a small pillow under the belly for support if necessary. Sitting on his knees and then extend your hands forward to stretch and sit back. Hold the position for at least 30 seconds. Breathing. Increase backup of your body, and then repeat 2-3 repetitions.
• hamstring stretch: To mutilate, standing in front of a chair, a chair or step. Place heel of one foot on a chair. Use a wall, table or other object that will help you balance. Keep your back straight, then forward to slim thighs, slightly on the chest, legs. Make sure to breathe, and stretch for 15-30 seconds. Alternate legs and repeat sequence 2-3 times per leg.
To view the hamstring when sitting, sit on the floor. Distribution of one leg. Bend the other leg, with the sole of foot touching the leg extension. Try to keep your feet flat, as on the ground as possible. In the chest to the shoulders and head, put his hands in the right leg forward and lean on his thighs. Keep your abdominal muscles and the chin. Hold the stretch for 15-30 seconds. Alternate legs and repeat sequence 2-3 times per leg.
• Wall squats: Wall squats strengthen their abdominal muscles, hips and buttocks.
On the wall squat, stand with your back, shoulders and head against the wall. Put a 1-foot 2-foot wall. With their backs to the wall in the press, squat and slow, as if you are preparing to sit. How to approach your knees 90 degrees, slowly, at the time of pressing the back and buttocks against the wall. Repeat this process for 10 to 30 times.
Orit Cox holistic health doctor and massage therapist in San Diego, California, and content writers PregnancyMomandBaby.com, source of information for pregnant women, and where you can find out what causes back pain in pregnant women. Orit is also the author of pregnancy pain management, offered PregnancyPainRelief.com, where you can simply apply the methods to alleviate back pain during pregnancy.