Exercise For Back Pain During Pregnancy | Watch Video | Health
As your baby grows inside you, the weight of your abdomen increases. If you observe yourself in the mirror you will realize that the curvature of your back is much more pronounced. This is because your spine is now bearing an excess weight. If you neglect this area, it will result in a nagging and a consistent back pain.
Pelvic Tilt
Pelvic tilt is a very gentle exercise that can be done even by women who have been prescribed bed rest. This exercise works on the core muscles of abdomen and back.
CAUSES
- Pain in the pelvis, vagina, or groin
- Abdominal discomfort
- Shortness of breath
- Leaking fluid or bleeding from the vagina
- Increased soreness in the back
SYMPTOMS
- Strengthens abdomen & back muscles
- Reduces back pain
- Helps during second stage of labor
Simple Techniques
- Use a non-slip mat for this exercise
- Lie down flat on the floor with your feet on the floor and knees pointed towards the ceiling
- Place your hands flat wide on the floor next to your hips
- Focus on your spine. You will realize that there is a small segment which is not touching the floor
- If you try to place your hand under the small of the back, it will fit easily. It is this gap that we will work on
- Consciously press your back into the floor. You will feel your abdomen cave in visibly
- Hold for 4 counts and return to starting position
- Repeat 8 times
- Remember to breathe normally throughout the exercise
TIPS
- Can be done to relieve back soreness
- Do not do any exercise on your back for more than 2 min
- Avoid exercising on an empty stomach
These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.
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