10 Minutes to Back Pain Relief
Simple Stretching and Exercises for the Mom-to-Be
Congratulations on your pregnancy and welcome to all the joys that accompany the next nine months: hearing baby's heartbeat for the first time, seeing your little one on the ultrasound screen, and feeling that first kick or hiccup. Interspersed with all of these wonderful moments of pregnancy, you may be feeling tired or nauseous. You may also be one of the eighty percent of pregnant women who experience back pain. Like most women, you can't afford and don't want to let back pain interfere with family, work, and home life. Fortunately, a few exercises that take only 10 minutes a day to perform can help prevent and manage back pain during this exciting time.
Pregnancy-related back pain ranges from mild discomfort after standing for long periods, to debilitating pain that can limit your ability to function. Although back pain can be a sign of a more serious condition, including labor, in most cases it is the result of changes happening within the body.
The pregnant spine is prone to developing painful conditions as a result of a combination of the following factors:
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hormone production makes joint more mobile (to allow the pelvis to spread as the baby grows)
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weight gain of 25-35 pounds over a short period of time, with the majority distributed in the front of the abdomen
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changes in posture as the body compensates for the change in weight distribution.
Although it may seem logical that if you are in pain you should rest and not undertake an exercise routine, gentle stretching and movement will often decrease muscle spasm and improve posture, resulting in decreased pain.
These simple exercises can be performed almost anywhere and are safe from first trimester through postpartum.
Take at least a 5 minute walk at a moderate pace to loosen the muscles throughout the body. You could also substitute a warm shower or bath as a warm-up. (Total time - 5 minutes)
Strengthening: Perform 2 sets of 10 repetitions for each of the following exercises. (Total time - 2-3 minutes)
- Pelvic Tilts (to strengthen the abdominals): The simplest way to learn the pelvic tilt is to kneel on your hands and knees. In this position, you'll notice an inward arch in your lower back. Tilt your pelvis backwards, so you flatten your back, keeping your buttocks relaxed. Avoid rounding the upper back when you do the tilt. The pelvic tilt can be performed while lying on your back, standing, on your hands and knee, or sitting.
- Kegels (to strengthen the pelvic floor): To exercise the pelvic floor muscles, try to envision pulling the muscles of the vaginal area up and in towards your baby. You should not feel your buttocks, thighs, or abdominals tightening as you do this. One of the simplest ways to learn to contract the pelvic floor is to stop the flow of urine while you are on the toilet. You can try this technique to verify which muscles to isolate, but avoid doing this often, as it can cause urinary tract infections.
Stretching: Hold each stretch for 20 seconds, and repeat 2-3 times. (Total time - 2-3 minutes)
- Back Stretch: Start on your hands and knees, with your legs wide apart. Place a small pillow under you to give support to your abdomen. Sit back on your knees and stretch your arms forward to feel a stretch along the spine.
- Hamstring Stretch: Facing a chair or a step, place one foot up on it, keeping both hips and feet facing forward. Keep your back straight and lean forward from your hips to increase the stretch in the back thigh muscles. If you are unable to keep your back straight or your knees start to bend, the chair or step is likely too high for your flexibility level. Try a lower surface.
- Wall Posture Stretch: Stand with your head, shoulders and back against a wall with your feet shoulders width apart, about 1-2 feet from the wall. Bring your arms out to your sides with your palms facing away from the wall. Do a pelvic tilt to press the lower back into the wall. Press your upper back and shoulders against the wall without letting your lower back move away from the wall. Next, press the back of your head back into the wall, without tilting your chin up or down. You should feel a stretch along the entire spine if you do this correctly. Once this exercise gets easier, you may raise your arms higher overhead for increased stretch.
This 10 minute program targets muscles that most often contribute to back pain during pregnancy. Setting aside a few minutes each day to complete these exercises can allow you to enjoy your pregnancy, feel healthy, and maintain your busy lifestyle. And if you're one of the lucky 20% who don't suffer with back pain, performing these exercises can prevent future episodes of back pain and help make your labor, delivery, and postpartum recovery easier.
Note: Some forms of back pain may require more intensive or individualized treatment, so be sure to discuss any back pain you experience with your health care provider. This information is not intended as a substitute to medical care.