Exercises For Alleviating Low Back Pain During Pregnancy

It's usual for pregnant women to acquire neck and back pain around their third trimester. The obvious reason is that pregnancy often means gaining between 20-40 pounds in a comparatively short period of time. As a result, one must always do stretches for lower back pain during pregnancy

Lower back pain from pregnancy occurs because when the fetus grows, the center of gravity of the stomach alters further away from the lumbar spine. This situation makes it arch more, raising stress to the facet joints, or the joints at the rear of the vertebra. Disc pressure increases as well, which causes discomfort, stiffness and often pain.

As the lumbar spine arches forward in what doctors name lordosis, the upper portion of the back has to make up for it and move in the other direction, termed as kyphosis. The upper spine, referred to as the thoracic spine acts by curving backwards more in the region between the shoulder blades. This puts more pressure in the thoracic discs. But as the neck and head are attached to the thoracic spine at the top, the neck has to lean backwards a bit to retain its normal position to gravity. This can bring about neck stress in the back of the neck and upper shoulders.

The other problem at stake is the hormone called relaxin. This hormone's function is to make tendons more pliable, in preparation for live birth. It induces the sacroiliac joints and pubis symphysis joint to loosen in order that the pelvic canal can open more during delivery. Normally, the sacroiliac joints are very firm and strong; when they get looser it can affect gait and result in some problems in the hip joints, and in certain cases, the knees, ankles and feet. These adjustments in the spine together contribute to lower back pain from pregnancy.

The solution to the problem is to do physical exercise that put the lower back in the opposite direction, termed flexion. Pelvic tilts are done lying face up on the floor. Constrict the ab muscles and curl in the pelvis so that the lower back bends into a convex or round shape. Repeat several times. Also, sitting on the floor, legs together and out front, reach forward by both hands and lean at the waist, until a nice stretch is sensed in the lumbar spine. These are definitely two good stretches for low back pain in pregnancy.

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