The #1 Single Best Exercise for Back Pain During Pregnancy
If you are expecting…
Do you have back pain when you sit for a long time?
Does your back bother you when you roll over in bed? Or when you get in and out of the car?
Does your back feel like it’s going to give out or lock up if you bend forward or kneel down?
Is getting out of a low chair almost impossible?
If so, then we want to share a super simple exercise you can safely do that takes less than 2 minutes to do AND can give you instant relief…
“Back Pain During Pregnancy Is Normal…It Will Go Away After You Deliver…”
Back pain during pregnancy is common…but not necessarily normal.
Yes…your body is changing…your baby is growing…and kicking and turning…and in general, your body is naturally preparing to deliver.
With the increased weight of your baby and the release of hormones in your body, the muscles, and ligaments which give your pelvis instability are weakened and stretched out.
And with those changes…many expecting mothers begin experiencing back pain…especially in and around the tailbone.
Back pain during pregnancy is often caused by a problem in the pelvis.
More specifically the joint on either side of the tailbone frequently become “stuck.” This joint is called the sacroiliac joint (or “SI Joint”).
So, here’s a simple, easy-to-do exercise that can help with back pain during…or even after pregnancy.
How to Do It:
- Lying on your back, grab one knee with both hands.
- Push your knee down into your hands. 50% effort. Do not strain.
- Keep breathing.
*Hold for 5 seconds. Repeat 10 times on each leg.
- Lying flat on your back during pregnancy can cause problems.
- The weight of your baby can put pressure on blood vessels in your stomach and stop blood from flowing.
- Two options are to prop your head and shoulders up on a pillow or wedge OR perform the exercise while sitting in a chair.
“But I’ve Already Delivered and I Still Have Pain”…
A recent study of new mothers at the 6-week postpartum check-up reported that nearly 50% still had back pain…
Why’s that?
Once you deliver, there is no guarantee that your pelvis will go back to the way it was before. It often becomes stuck or painful…especially chasing toddlers, returning to housework, yard work, your career, and other activities.
For more helpful tips, send us a message indicating if you’re pregnant, not pregnant, or post-pregnant and request your FREE copy of our Sleep E-Book or our Top 5 Exercises for Back Pain.
As always, none of this information replaces the expertise of a Licensed Physical Therapist. Most states allow direct access to physical therapy, so if you are experiencing an injury, it is best to seek evaluation so that you can properly prepare based off of your specific needs. Give us a call at 877.709.1090 for more information or fill out the contact us form and we will contact you. Don’t forget to check out our Instagram, Facebook, and Podcasts for more great information and resources.
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