Exercises for pregnant women for the back: a set of exercises, useful gymnastics, reviews

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

During pregnancy, a woman's body experiences certain stresses. The back is especially difficult. To slightly improve the situation, special exercises for pregnant women for the back were developed. In this case, water aerobics and swimming help well, as well as various complexes that relieve stress and tension.

Benefits of exercise for pregnant women

Everyone knows about the benefits of exercise. Scientists have long proven that moderate exercise during pregnancy has a good effect on well-being and mood. Therefore, it is not necessary to give up physical activity during pregnancy. They will not harm the baby, and the woman in this case will feel much better. Regular physical exercises relieve toxicosis, normalize weight, and prepare the body for childbirth. And special exercises for pregnant women for the back will help to avoid pain and discomfort.

Pregnant,gymnastics also get in shape faster after childbirth. Women with a passive lifestyle during pregnancy often suffer from overweight, hormonal surges, and mood deterioration. Also in this case, back pain appears. Both regular regular gymnastics and special exercises for the back muscles for pregnant women will help to avoid them. They are quite simple, but you should consider the basic level of fitness.

Thus, the benefits for pregnant women from exercise are great, namely:

• the body after such exercises is more toned, the skin is smooth, and immunity is strengthened, the body's resistance to stress and various diseases increases;
• affordable and effective exercises strengthen the muscles, remove the clamps in the back, unload the spine and lower back, form a correct and beautiful posture;
• if you do exercises throughout your pregnancy, then after childbirth it will be easier for a woman to regain harmony;
• we must not forget about the psychological and emotional he alth of women; it has been proven that adrenaline and happiness hormones are produced from physical activity in the blood, which prevent the occurrence of depression and bad mood - active mothers do not experience postpartum depression;
• in addition, regular exercise is a way to strengthen the cardiovascular system, they improve blood circulation, prevent edema and hemorrhoids, and normalize the digestive tract.

Contraindications for exercise during pregnancy

However, physical activity is not always beneficial. There are contraindications in which it is better for pregnant women to abandon exercise. Or you need to practice under the supervision of specialists

It is necessary to refrain from classes:

• with miscarriage and a high probability of spontaneous miscarriage;
• in the presence of toxicosis, preeclampsia;
• for various pathologies of pregnancy;
• with exacerbation of chronic diseases or if there is an inflammatory process in the body;
• when you feel unwell, general weakness, high or low blood pressure;
• for anemia;
• when carrying twins or triplets.

Rules and guidelines

Exercise itself should be a pleasure for pregnant women. The most important rule of all classes is to stop them if there is pain, discomfort and discomfort in the body. Alarm signals can be as follows:

• sharp pain in the lower abdomen, the appearance of discharge;
• weakness, dizziness;
• shortness of breath, increased heart rate;
• child is very active or quiet during exercise.

It's no secret that not all exercises are suitable for pregnant women, and some of them are generally strictly prohibited:

• contact and team sports;
• rollers, skates (may cause injury to a pregnant woman);
• exercises for the press, simulators, as well as jumps and somersaults.

Recommendations:

1. Beforeto start exercising, you need to consult with your doctor. He will select the most suitable exercises in accordance with the duration and course of pregnancy.
2. Before class, the room should be well ventilated. It is also good to spend it outdoors.
3. Don't exercise immediately after eating, it is better to do it 1-2 hours before eating.
4. When doing exercises, you need to take into account the level of your physical fitness, do not overstrain, monitor your breathing, do not make sudden jerks.
5. It is better to choose clothes from natural fabrics, one that will not restrict movement.

Exercise for the back during pregnancy

Special attention should be paid to exercises to strengthen the back. This is important for pregnant women. After all, it is the muscles of the back and spine that experience the greatest load when the tummy begins to grow. These exercises help prevent back pain:

1. Exercises for posture. When the tummy grows, the center of gravity shifts. Therefore, the pregnant woman involuntarily arches her lower back forward. If a woman stands up straight and straightens her back, this will alleviate lower back pain by relaxing the muscles. To perform this exercise, the posture must be perfectly even. The shoulders are pulled back, the chest is raised, the ears are at the same level with the shoulders. It is necessary to tighten the stomach and at the same time reach up. Thus, you need to control your posture as often as possible.
2. Exercises for back muscles. Back muscles and abswork to support the growing tummy. This exercise will strengthen them and prevent pain. You need to get on all fours. At the same time stretch the right arm forward and the left leg back. The stomach at this time does not need to be strained. In this position, freeze for a few seconds, then take the starting position. Repeat the exercise with the left arm and right leg. You can do 10-20 repetitions in total.
3. Swinging the pelvis. This exercise works on posture and prevents back pain. You also need to get on all fours, straighten your back, bend your elbows slightly. Do not strain your stomach, but tighten it. Make movements with the pelvis, describing the eight.
4. Kitty. This exercise is quite common, aimed at relieving tension from the spine. You need to get on all fours, initially keep your back straight, then lower your head, arch your back (round). Hold like this for ten seconds and return to the starting position.

Back pain in pregnant women

Pregnant women experience back pain for a variety of reasons:

• loss of elasticity of intervertebral discs;
• increased load on the spine, resulting in cracks appearing on the annulus fibrosus;
• often pains appear in the lower back - this core is squeezed by the vertebrae. And when cracks appear, its nuclei get stuck in them;
• when the cracks get bigger, it leads to a herniated disc;
• sometimes the pain is due to spasms of the paravertebral muscles or due to their tension.

Such pains are typical for all pregnant women, but a hernia appears inin some rare cases.

Exercises and recommendations for back pain

Exercises for pregnant women from back pain are selected individually. Of the general recommendations, the following can be noted:

1. Swimming. During swimming, the load is removed from the spine, the pressure on the joints and back is reduced.
2. Exercise dog. You need to get on all fours, emphasis on your elbows, lower your shoulders, put your head on your hands. Relax your back, leaving it straight. Stay in this position for no more than 2-3 minutes. It can be performed up to 35 weeks of pregnancy.
3. Create comfortable conditions during sleep. Sleep on a comfortable side with a pregnancy pillow or a small pillow under your belly and between your legs.
4. Wearing a brace to support the tummy and relieve stress from the back.
5. Yoga for pregnant women. Helps to relax the right muscles and relieve pain in the back.
6. Hiking.

Exercises to strengthen back muscles by trimesters

A woman feels differently at different stages of pregnancy, so the training system must be selected depending on the trimester.

In the 1st trimester, exercises for the back of a pregnant woman should be as gentle as possible. During this period, a woman often suffers from toxicosis and generally feels unwell. Performing any load, you need to be very careful. It is better to consult a doctor first. Exercises in the first trimester relieve fatigue, strengthen back muscles andgenerally keep the body in good shape. Home exercises for the first trimester are as follows:

• Walking (at home - walking in place). One minute on the full foot and one minute on the toes is enough.
• Torso rotation. Making smooth circular rotations of the pelvis in both directions.
• Performing shallow squats, always with a straight back.
• Exercise "Cat" (the technique is described above).
• Hip raise bridge. Lie on your back, bend your knees. Raise your knees up without lifting your shoulder blades off the floor. Hold this position for one minute.

What exercises to choose for pregnant women for the back in the 2nd trimester? This period is considered the most calm. The tummy in these months is still small, back pain practically does not bother. Therefore, physical exercises are aimed at maintaining muscle tone and stretching, and at preventing back pain. The following exercises are recommended:

• sitting on the floor with a straight back, turn the torso in both directions;
• sitting on the floor with outstretched legs, lean forward, trying to reach your feet with your palms;
• from a standing position, perform side bends;
• swing legs from a position on all fours.

In the 3rd trimester, back exercises for pregnant women should not be too active, the load is only gentle. Fitball classes, swimming, shallow slow squats will do.

Prevention of back pain during pregnancy

Pregnancy back exercises helpcope with the pain that has appeared, but their prevention is no less important. Any problem, as you know, is better to prevent than to solve later.

During pregnancy, it is not recommended to wear heels, stand or sit for a long time. Night sleep should be made as comfortable as possible: sleep on a good orthopedic mattress, in a comfortable position. It is recommended to wear a bandage and refuse to lift weights. It is important to monitor nutrition so as not to gain extra pounds, because being overweight increases the load on the spine and provokes back pain.

Reviews

During pregnancy, back pain is very common. This happens especially often in recent months. Exercises for pregnant women for the back have many positive reviews. According to expectant mothers, they help a lot, relieve tension, relax muscles. And regular exercise from the first months of pregnancy is an excellent prevention of back pain.