Recommended Exercises To Alleviate Back Pain During Pregnancy

exercises for pregnant women

Swimming during pregnancy

Happily, most women suffer only minor discomforts during pregnancy and these are usually temporary problems that subside in a short period of time. When carrying the extra weight of a baby, of course, issues such as tiring more easily are inevitable and, sometimes, back pain can also be a nuisance. There are some useful exercises that can help, and providing that expectant moms take care and don’t overdo it, these are safe to utilize during pregnancy and will help to strengthen the muscles in the pelvis.

Easing backache

Women who are not used to regular exercise are advised to start slowly. In most cases exercises are designed to work on the tummy and the pelvic floor muscles. This can be of great benefit, particularly when the time for labor arrives.

A simple floor exercise to begin with: carefully get down on the hands and knees, keeping the back as flat and level as possible. Take a couple of slow and methodical breaths, then, when breathing out, squeeze in the pelvic floor muscles and pull in the area of the belly button, taking it upwards at the same time. Keep squeezing and pulling the belly button upwards and hold the position for between five and ten seconds. The back should be held still and breathing in and out should continue at this time, until it’s time to slowly relax the muscles as the exercise finishes.

Secondly, use a chair for another version of this exercise, or stand straight against a wall if preferred. If sitting upright, make sure the back is pressed against the chair back and the feet are a shoulder width apart and flat on the floor. Tighten the stomach muscles, hold the pose for five seconds before releasing slowly, then repeat between 20 and 30 times.

Finally, some other great exercises if back pain is a problem include gentle yoga and swimming. It’s wise to check out advisable yoga positions in advance, as not all are suitable during pregnancy. When swimming, the water bears the body’s weight and the movements practiced in an Aqua Natal class or in water aerobics will strengthen the muscles without causing any discomfort.

The big day

When baby is safely delivered, any back pain generally disappears. Medical practitioners will, of course, check over mom and baby to ensure that both are healthy. At this time, they will also collect umbilical cord blood if parents have opted for cord blood banking.

Cord blood banking is a painless procedure that allows the umbilical cord stem cells contained in cord blood to be used for stem cell treatment of a wide range of serious illnesses. Cells are stored in either public or private banks and can be effective in the treatment of many different types of cancer, as well as disorders of the blood and the immune system. In fact, researchers are continuing to uncover many additional medical conditions in children and adults that can be treated this way.

Giving birth to a healthy baby is what every new mom wants, and successfully banking cord blood offers peace of mind for the future health of family members.

Pregnancy and Back Pain


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