4 extensions for lower back pain during pregnancy

PRegnancy can be quite a physical journey. As your body goes through memory changes to accommodate a growing baby, unfortunately, muscle pain seems to be an almost integral part of the process – especially lower back pain.

“Carrying extra weight puts extra strain on our back muscles, especially when you consider that a lot of that extra weight is carried in the front. [of the] Body, ”explains Antonita Vicario, a certified yoga and Pilates instructor and P.Vol’s vice president of talent and training, a physical therapy-inspired effective fitness method for women. “During pregnancy, it is common to have an arch over the lower back due to a shift in the center of gravity, called lordosis. Excess weight and excessive contraction of the lordotic curve is a recipe for back pain. “

Fortunately, stretching can be a safe, natural and effective way to alleviate this discomfort. Vicario also walks us through four of the most effective steps that are safe for any trimester of pregnancy.

The cat stretches

This stretch helps to relieve tension in the lower back as it provides the opposite movement of lordosis, a self-back posture commonly seen during pregnancy (especially when the baby is growing). That arch in the lower spine can put extra strain and tension on the vertebrae, Vicario noted. He added that the cat’s stretch was “a great movement to open between the shoulder blades, another common area of ​​excitement.”

  • Bend down at your hands and knees involving a flat back and your core in a tabletop position.
  • Exhale and compress through your abdomen as you circle your upper spine towards the ceiling, lowering the head and tailbone to the floor.
  • Repeat as many repetitions as possible at a pace that works best to relieve tightness in your lower back.

Spacious baby posture

“A wide baby’s posture lengthens the back chain of the body, extends the lower back and gives incredible rest,” Vicario shared. To maximize the benefits of this stretch, he advises you to close your eyes and breathe downwards. “Slow, deep breathing stimulates your parasympathetic nervous system, your ‘relaxation and digestion response’, which can reduce any stress or cortisol in the body,” he explains.

  • Kneel with your thumb, knees wide.
  • Sit back on your heels and rest your chest and forehead on the floor or on a pillow in front of you. Your arms should extend as far in front of you as possible. If your growing abdomen gets in the way, widen your knees to make room.
  • Concentrate on deep breathing, aiming to exhale longer than your breathing, which stimulates your vagus nerve: inhale for four to six counts and exhale for six to eight counts.

Kneel down

“The lordotic curve created by the growing abdomen can also tax and shorten the muscles of the buttock flexors,” said Vicario, who noted that opening the front of the buttocks with this extension could also relieve back pain.

  • Bend your knees at a 90-degree angle, keep your torso upright, and keep the core engaged.
  • Squeeze the glue on the hind legs and move your pelvis forward as you reach the overhead. Vicario also shared a tip for this stretch, focusing on creating space in the front of your buttocks and in the lower part of your back so that there is less tension or tightness in these areas.
  • Repeat eight to ten slows and then change sides.

Pigeon pose

Lower back pain during pregnancy can also be caused by stiffness from the hips and this yoga posture can help to stretch the muscles in that area. According to Vicario, “for the baby to be overweight, our glutes need to work harder to move, so stretching the gluteal muscles can help relieve the sensitivity of the lower back.”

  • Sit on the floor with one leg in front of your body at a 90-degree angle as much as possible (like a cross-legged position), and extend the other leg straight behind you. Make sure your pelvis is both grounded and square, which may mean you have to pile up a pillow or towel under the buttocks.
  • Fold your body forward until you feel a comfortable stretch next to the glute. Inhale and exhale slowly for a minimum of 20 to 45 seconds to release the muscles.
  • Change legs and repeat.

Don’t forget to breathe

Extending all this, Vicario says that slow, deep breathing is best. “One of our biggest rules at P.Volve is to be sure to breathe to create stability while walking during pregnancy,” she explains. “We always tell you to ‘blow before you go,’ because that exhalation creates muscular support where you can feel more restless in movement due to a change in one’s center of gravity.”

Vicario also mentions that deep breathing works to calm and restore the body. “Sometimes, our stress gets tense in the body, so by prioritizing breathing in the lower back, you’re doing two for one,” says Vicario. “While this time of life is incredibly exciting, it can be busy and sometimes stressful, especially when one’s delivery date is approaching.”

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