Exercises for back pain during pregnancy

At the beginning of this year, professional dancer and personal trainer Dr Lindsay Arnold He shocked fans when he announced that he was leaving dancing with the stars After more than a decade on the show. While he credited his departure to wanting to focus on his family, it appears he has another project in the works: Movement Club.

Arnold launched Move with Lindsay, a video library of accessible workouts, in December 2020. Now, it’s evolved into The Movement Club, a new fitness platform with more than 125 workouts—including dance cardio, Pilates, HIIT, yoga, and stretching sequences—all with the perfect Exercise snack In 30 minutes or less.

While these workouts are accessible to people of all ages, since Arnold is a mom (with a second child on the way), many of her workouts are designed with pre- and post-natal people in mind. We sat together DWTS alum to discover her favorite exercises for back pain during pregnancy.

Why should you exercise during pregnancy?

Many people feel tired during pregnancy, which can make the work you want to do feel like a complete chore. But according to Arnold, movement is key to combating common pregnancy pains.

“A lot of things are happening from changes in muscle tension, loss of joint mobility or lack of strength in important muscles,” she says. “One of the first things I struggled with during my first pregnancy was lower back pain, and it took me a while to figure out what worked for me to prevent it.”

Now on her second pregnancy, she’s confident in her back-pain-relieving workout routine and wants to share it with the world. “Back pain during pregnancy is one of the most common frustrations for women,” she says. “In addition to strengthening supporting muscles, stretching is important to improve joint mobility and release muscle tension. [This combination] This has been a game changer for me.” Here are her six go-to exercises for back pain during pregnancy.

bird dog

This is the step Targets the posterior-chain muscles and improves core stability by using the abdominal and low-back muscles,” explains Arnold.

How to perform a bird dog

  1. Start on all fours. Make sure your wrists are lined up directly under your shoulders and your knees are under your hips.
  2. Raise the opposite arm and leg. “Slowly lift and reach your right arm forward as you simultaneously lift and straighten your left leg behind you,” says Arnold. Make sure not to rotate your torso or arch your back.
  3. Return to all fours.
  4. Repeat. Alternate slowly between each side, doing 10 repetitions per side.

Pelvic tilt

“This movement relieves lower back pain through an isometric hold that strengthens and supports the core stabilizing muscles,” Arnold explains.

How to tilt the pelvis

  1. Put your back. Bend your knees and place your feet flat on the floor with your knees roughly hip-distance apart.
  2. Tilt your hips. Focus on pressing your lower back into the ground and engage your abs, tucking and tilting your hips up to the ceiling while maintaining contact with the floor. (Note: This no A glue bridge; (You shouldn’t be lifting off the floor.) Hold the tilt for three seconds, breathing as you do.
  3. Return to neutral.
  4. Repeat 10 times.

Side lying leg lift

Side-lying leg lifts activate the glutes, core, hip flexors, hamstrings and lower back muscles, according to Arnold. The old-school movement improves your hip mobility and increases your core strength, he says. “They help prepare your body for labor,” she says.

How to perform side-lying leg lifts

  1. Lay on your side. Stack your feet on top of each other, with the arm closest to the mat extended above you so you can rest your head comfortably on it.
  2. Lift your upper leg On an inhale raise up to a 45-degree angle, hold for one second and release back down. Keep your torso as still as possible, with your hips stacked directly on top of each other.
  3. Repeat. Perform three rounds of 10 repetitions per side.

Seated piriformis stretch

Arnold says that stretching is just as (if not more) important than strengthening exercises while pregnant. He recommends the seated piriformis stretch, which targets a key buttock muscle that can have a big impact on how tight the lower back feels.

How to perform a seated piriformis stretch

  1. Sit in a chair Keep your feet flat on the ground.
  2. Place your right heel on top of your left knee To create a figure four.
  3. Turn ahead. Exhale and slowly lean your torso forward, keeping your spine straight, until you feel a slight stretch in your glutes and back. “Don’t round the shoulders,” he emphasized. Hold for 30 seconds.
  4. Repeat the same procedure on the other side.

baby pose

One of the yoga poses The most recognizable pose Proven beneficial for lower back pain.

How to perform child’s pose

  1. Start on all fours. Keep your knees shoulder-width apart and touch your big toes.
  2. Move your hips back toward your heels Exhale while tucking your chin into your chest. If you feel flexible enough to do so, keep your forehead on the ground.
  3. Rest for six breaths. Inhale and exhale slowly before returning to neutral position.

The cat stretched out

Surely you have heard Cat-cow stretch Right now. While focusing on your lower back, Arnold says to prioritize the convex cat stretch.

How to perform a cat stretch

  1. Start on all fours. Again, keep your shoulders over your wrists and knees directly under your hips while maintaining a neutral spine.
  2. breathing, Then while exhaling, slowly pull your stomach in and arch your back like a cat, rounding your spine.
  3. Hold the shape Hold for three seconds before exhaling and returning to neutral.
  4. Repeat. Perform eight to 10 repetitions.

For other workouts that can help alleviate back pain, Arnold recommends these four Movement Club classes:

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