pregnancy exercises to ease backache

Hi Mum Masters

Physical activity or exercise can improve your health and reduce the risk of developing several diseases

but first 

• Always warm up before exercising, and cool down afterwards.
• Try to keep active on a daily basis; 30 minutes of walking each day can be enough, but if you can’t manage that, any amount is better than nothing. If you haven’t been active or are overweight, start with 3-4 days spread across the week.
• Avoid any strenuous exercise in hot or humid weather.
• Drink plenty of water and other fluids.
• If you go to exercise classes, make sure your teacher is properly qualified, and knows that you’re pregnant and how many weeks pregnant you are.
• You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aquanatal classes with qualified instructors.
• Walking is a great exercise — it is a moderate aerobic activity but will have minimal stress on your joints. Other good choice is swimming. but before walking you must use the right comfortable shoes and we recommend world first pregnancy comfortable shoes (Skechers Sport Women's Empire)

Exercises to avoid

• Don’t lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the big blood vessels and can make you feel faint and reduce blood flow to your baby.
• Don’t take part in contact sports where there’s a risk of being hit, such as kickboxing, judo, squash, tennis, football or rugby.
• Don’t take part in horse riding, downhill skiing, ice hockey, gymnastics and cycling, because there’s a risk of falling.
• Don’t go scuba-diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream).
• Don’t exercise at heights over 2,500 m above sea level until you have acclimatized. This is because you and your baby are at risk of altitude sickness (a decrease in oxygen).
• Don’t do repetitive high impact exercise, or with lots of twists and turns, high stepping or sudden stops that cause joint discomfort.
• Don’t do exercise where you get too hot. Your body’s temperature is slightly higher when you are pregnant. Intensive exercise may cause your core temperature to rise to an unsafe level for your baby. Limit your exercise to moderate intensity, drink plenty of water, wear lightweight clothing and only exercise in cool, well ventilated places (no spas or saunas).

Home based exercises to ease backache in pregnancy:

1_Stretches for lower backache:

2_Backward stretch:

3_Backward stretch with fitness ball:

Start on your knees with your arms straight and hands on a fitness ball (if you don't have one we recommend check this The Birth Ball it comes with 18 Page Pregnancy Ball Exercises Guide by Trimester - Non Slip Socks), as shown. Curl backward slowly in the direction of your heels as far as is comfortable for your knees. Hold for several seconds, and then return to the starting position. Gradually work up to 10 repetitions.

4_Standing pelvic tilt:

another way to stretch the muscles in your lower back. Stand up straight with your back against a wall, your feet about shoulder-width apart. Then push the small of your back against the wall. Hold for several seconds, and then return to the starting position. Gradually work up to 10 repetitions.

5_Pelvic tilt with fitness ball:

Sit on the floor, with your back leaning against a fitness ball, your feet flat on the floor and your arms at your hips. Then, push the small of your back upward. Hold for several seconds, and then return to the starting position. Gradually work up to 10 repetitions.

Consider having someone stand nearby to prevent you from losing your balance.

6_Torso rotation

Sit on the floor with your legs crossed. Hold your right foot with your left hand. Then move your left hand behind you, slowly open your upper body to the right. Hold for several seconds, and then return to the starting position. Switch hands and repeat on the other side. Gradually work up to 10 repetitions on both sides.

If you're uncomfortable sitting on the floor, sit on a mat or towel.

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