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10 Movement to Overcome Back Pain when Pregnant

During pregnancy, ligaments in your body will naturally be softer and stretcher to facilitate labor. This can increase the burden on the joints of the lower back and pelvis which can cause back pain.

According to NHS, to protect your back during pregnancy, avoid lifting heavy objects, bend your knees and keep your back straight while taking something on the floor, move your feet when turning to prevent the spine from turning, use flat shoes to distribute your weight evenly, sit with your back straight, and take a break.

After that, do exercises to deal with back pain. By stretching and a series of muscle strengthening exercises, you can keep your back in its path. These exercises are safe during pregnancy and after childbirth, but if you feel uncomfortable, you can stop and try other movements.

There are several things that allow you to experience back pain while pregnant. Here's the explanation:

Hormonal changes

Your bones and joints are connected by connective tissue called ligaments. When pregnant, your body produces the relaxin hormone which allows the ligaments to relax, and the joints become loose to prepare the body to give birth. Ligaments that support the spine are also affected by these hormones, namely the ligament can become loose so that the body's balance is disrupted and triggers pain.

Weight gain

Usually healthy pregnant women will experience weight gain between 11-15 kg. The spine in charge of supporting the body will be burdened with this weight gain, causing pain in the area, especially the lower back. You are also more likely to experience back pain when you are overweight.

Baby development

The older the womb grows, the greater the fetus and the larger the mother's uterus. This development can suppress blood vessels and nerves in the pelvic and back areas.

Changes in body posture

Without you knowing it, your posture may gradually change, because pregnancy can shift your center of gravity or body's weight point. Likewise with your walking style. It can also cause back pain.


When stressed, the muscles in your back experience tension, which can eventually feel like a backache.

Muscles become separated

Muscles that travel from the rib cage to the pubic bone may be separated due to enlarged uterus. The separation of these muscles may worsen the back pain that you experience.

To relieve discomfort due to back pain, you can do the following:

1. Cat back stretch (to stretch the entire back)

Start by crawling and flattening your back so that you align from your neck to your tailbone. Gently bend your back from the tailbone to your shoulder bone. Hold for 5 seconds, then return to the starting position. Repeat up to 5 times.

2. Heel sits (to stretch your lower back and buttocks)

Kneel on the floor and lean forward. Stretch your arms in front of you with your palms pressed against the floor. Slowly lift your body and sit back on the heel. While in a sitting position, move your fingers forward to increase stretching. Hold for 20-30 seconds then repeat 2-3 times.

3. Forward bend (to stretch and strengthen the back)

Sit on a chair with a hard base and backrest. Keep your arms relaxed. Gently bend forward so that your arms hang in front of you. Hold in this position for 5 counts and sit slowly without arching your back. Repeat this movement five times.

4. Trunk twist (to stretch the back and torso at the top)

Sit on the floor crossing your legs. Put your left hand on your left foot, then your right hand on the back floor of your body. Slowly turn the upper body to the right until it crosses the right shoulder. Do the same movement to the left side by changing hands. Repeat 5-10 times for each side.

5. Rocking back arch (to stretch and strengthen the back, hip and stomach muscles)

Kneel with both hands and feet on the floor. Put weight on your hands and knees evenly. Position your back straight (not curved). Go back and forth by dragging your hands back and forth 5 times. Then return to the starting position and bend your back up and down as best you can and repeat 5-10 times.

6. Back press (to strengthen the upper back and support good posture)

Stand with your back against the wall and position your feet about 25-30 cm from the wall. Press the bottom of the back to the wall. Hold for 10 counts and repeat 10 times.

7. Arm raises (to strengthen the shoulders and upper back)

Start with a crawling position with a flat back like stretch paint. Lift your right hand straight forward as wide as your shoulder. Hold for 5 seconds. Lower a little and repeat 10 times. Change hands and repeat again. When you start to get used to it, add a weight in both hands weighing 0.5-1 kg to make the exercise more challenging.

8. Overhead pulldown (to strengthen the middle and lower back)

Stand up straight with your hands raised above your head. Imagine that you are holding a barbell in your hand. Then pull your arms down by bending your elbows to the side until your hands are at shoulder level. Return to the starting position and repeat 10-15 times and if you are used to it, add a dumbell of 0.5-1 kg in each hand.

9. Upright row (to strengthen the shoulders and muscles of the upper back)

Stand with your legs open shoulder-width apart and let your knees relax. Place your arms on the right / left side with your palms facing back. Pull your elbows up parallel to the shoulders and lower them again. Contract your muscles to hold the movement. Lift it back to a position lower than the starting position. Repeat 10-15 times. If you are used to it, add a 0.5-1 kg load in your right and left hands.

10. Triangle pose (to stretch your back and legs)

Start standing with your feet wide open (wider than shoulders). Rotate your right leg until the heel is facing the left foot. Stretch your arms straight to the right / left side with your palm facing the floor. Bend your body to the right side and place your right hand over the shin or ankle, while the left hand is facing straight to the ceiling. Hold for 10-30 seconds, then repeat in the opposite direction.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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