Along with weight gain, swollen ankles, and strange cravings, you may experience a variety of aches and pains during pregnancy. Back pain is a common complaint from pregnant moms. This pain is commonly due to the expanding uterus that stretches the abdominal muscles, shifts the center of gravity, and places pressure on the lower back. Fortunately, there is no reason to suffer in pain for nine months. Try these three tips to save your back and enjoy your pregnancy.
1. Exercise
There are several low-impact exercises that are perfect for strengthening the back and abdominal muscles and preventing pain from occurring. Swimming utilizes and strengthens the muscles in the entire body while not putting additional pressure on your joints and ligaments due to the buoyancy of the water. Walking is another exercise that can strengthen the body’s muscles and prevent back pain. Light strength training, which may include pelvic tilts, leg lifts, and squats, is also helpful for preventing back pain.
2. Visit a Chiropractor
During pregnancy, the body releases hormones that relax your ligaments, which helps relax ligaments and ease your pregnancy. Unfortunately, these hormones can cause the spine to become misaligned. Visiting a chiropractor, like the professionals at Fulk Chiropractic, for a prenatal chiropractic appointment can reduce back pain by properly realigning the spine and relaxing the muscles and ligaments in the pelvis. Not only can a chiropractic visit help with back pain, but proper spinal alignment can help with childbirth. Make sure to visit a chiropractor who is experienced in treating pregnant women and never lie flat on your back during the third trimester.
3. Stretch Everyday
Stretching can help strengthen and realign the muscles in the back and abdomen, which will help them bear the extra weight of your uterus and baby during pregnancy. Many expectant mothers find prenatal yoga to be especially helpful in keeping muscles and joints limber. If you can’t find a class, take the time every morning and night to properly stretch. Always stretch after a light walk or warm-up to prevent muscles from being pulled when they are “cold” and never hold a stretch for more than 30 seconds to prevent soreness from occurring.
Don’t accept that back pain is a normal part of pregnancy. With regular exercise, stretches, and prenatal chiropractic appointments, you can strengthen your entire body, relieve your back pain, prepare your body for childbirth, and help your body recover faster after your new baby is born.
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