As your baby grows, there is extra weight that is placed on the front part of your body. Many women overcompensate this by sticking their bum out behind them and overarching their back. Additionally in pregnancy, the pelvis and hips are slowly moving as your body is preparing to birth your baby. A hormone called relaxin is release to soften the bones and ligaments in the body. There are a few things to do to help back pain in pregnancy.
Ensure that the roundness in your lower back isn’t exaggerated. Perhaps even ask a friend to help you get into a healthy posture and then take note how it feels.
You can do this by yourself:
- Press the feet into the ground, lift up the toes and feel the pads of the feet press down.
- Now feel how strong your legs are.
- Tilt the pelvis so that the pelvic floor is parallel to the ground, this tucking motion helps to relieve compression in the lower back.
- Lengthen the sides of your body and feel yourself standing tall.
- Shoulders are soft, jaw is relaxed.
- Feel the crown of your head moving upwards.
- Now find a cue to remind yourself of this. Perhaps every time you get up to go to the washroom, you can practice your good posture. Before you know it, you will be standing straighter without thinking about it.
2. Cat / Cow Pose
- Move onto hands and knees, place a blanket beneath the knees so you are more comfortable
- Inhale, Gently curve the back so the belly drops towards the ground slightly, lengthen the neck and look forward.
- Exhale, Tuck the tailbone under, draw the belly upwards and allow the head to hang downwards, gaze at your baby
- Repeat this at least five times. This is also a great pose to do in labour.
3. Strengthen your Back
Because of your growing belly, the back needs to compensate by using extra strength. Keeping the back strong can make carrying your baby a lot easier. You can do this little exercise at home to help your back strength.
- Kneel on the floor, hands and knees
- Extend the right leg backwards, keep both hips the same distance from the floor and flex the right foot.
- If you feel strong and stable enough, extend the left arm forwards, point thumb up
- Now imagine your whole body being stretched as if there was someone pulling you forward by your hand and pulling you backward by your foot.
- Hold for five breathes or more
- Do the same on the other side.
I hope you enjoyed these tips and that you have many days where your back is feeling great!