Exercises » Exercise for Back Care
Exercise For a Better Back
In pregnancy, our back is put under enormous strain. There are several natural body changes which contribute to developing potential back problems during pregnancy
There is a change in the natural curve of the spine which becomes more pronounced and known a lumbar lordosis
The increasing frontal weight of your growing baby alters your posture by exaggerating the pelvic tilt
Imagine an egg in an egg cup as it sits snugly within the rim of the cup. If however you tilt the cup the egg is forced to move forwards and becomes unstable
The extra frontal pressure can force your pelvis to tilt backwards. This puts undue pressure on the two bones which meet at the front of your pelvis, known as the symphysis pubis joint
A similar pressure is placed on the lower spine if the pelvis is tilted forward. This puts pressure on the joints at the base of the spine known as the sacro iliac joints
Normally these joints are not designed to allow such excessive pressure and movement and your pelvis struggles to cope with the strain
In some women ( about 1:50) the ligaments loosen and the pelvic joints are destabilised to an extreme level
This can cause severe pain and disability
The condition is known as Symphysis Pubis Joint Dysfunction (SPJ) or Sacro-ileac Joint Disorder (SIJ)
depending on which (or sometimes both) joints are affected
Medical consultation should be sought
For more information please visit
www.pelvicpartership.org.uk
There is a change to your abdominal muscles
Normally the 4 separate abdominal layers wrap themselves around your front and lower back area, to form a natural corset of core stability (imagine a pair of ‘Bridget Jones pants’ , the ones that go right up to your waist, to identify your core stability) Their role includes acting as a supportive splint to the lumbar spine
These muscles separate in order to make room for your growing bump; rather like a pair of curtains being drawn open. Without their support, your back is more vulnerable to possible injury
There is a change to your hormones
The body produces the hormone Relaxin. Its role is to soften the connective tissue in your muscles and ligaments, which in turn makes your joints looser than normal, and therefore less stable and more prone to problems. Relaxin helps widen your pelvis in preparation for delivery; however this affects the stability and balance of your pelvis. It also softens the abdominal muscles to cope with the growing size of your tummy and relaxes your pelvic floor muscles. All of this adds to the pressure on your lumbar spine
Although we cannot influence these naturally occurring body changes you can improve your risk of developing debilitating back problems
Follow the exercises below as they are specifically designed to safely help strengthen your back and core stability in pregnancy
Perfect Posture
In all your movements and activities of daily living think Perfect Posture!
By practising good postural awareness, it helps correct, align and centre your body.
Good posture is vital to protect your back and pelvis, and reduce the risk of injury. It helps align your body for correct exercise technique. It also develops the balance between your pelvis, spine and diaphragm for harmonious breathing.
Click here for Perfect Posture Exercise
Abdominal Hug
This exercise helps strengthen your core abdominal muscles. Although the abdominal muscles seperate during pregnancy to accomodate your growing bump, it is still important to practise core exercises. The most vital muscle group is the Transverse Abdominals, which act like a corset, supporting your abdomen and back.
Click here for Abdominal Hug Exercise
Spinal Balance
This exercise helps to strengthen the back muscles, in particular the main Erector Spianae muscle which runs either side if your spine.
- Start on all fours keeping your elbows soft and your eyes to the floor to maintain a neutral neck position
- Pull tummy to spine and keep your centre strong.
- Slowly, with control, lengthen your leg out so that it forms one long line from your ankle, hip through to your head
- * VERY IMPORTANT if you are in you 3rd trimester in order to protect your pelvis, keep the leg you are lengthening out in contact with the floor at all times by keeping your toe touching the floor as you extend your leg as this helps supprt and stabilise your hips and pelvis
- Keep your pelvis equal and balanced so that both hips keep facing towards the floor
- With control, slowly bring the leg in and repeat the other side
- Aim to repeat 5-10 on each leg. Breath gently throughout the movement.
Stretching Out
Releasing tight muscles with appropriate stretches can help releive back discomfort and aid better body balance alignement
The following 3 stretches lengthen out those muscle groups which are prone to shortening and tightening in pregnancy:
Click here for Hip Flexor Stretch
Click here for Hamstring stretch
Finish off with wonderful Cat Stretch
- From all fours position, slowly breathe in fully
- Gently breathe out and let your head drop forward inbetween your relaxed shoulders
- Pull your tummy up and curl your back to the sky like a magic thread is pulling up the centre of your spine
- Tuck your pelvis under
- Breathe in and return to the start taking care not to dip your spine into a lower arched position which may put more pressure on your lower back
- Repeat 5 times using deep slow breaths to help relax your muscles too
Building a strong foundation of muscles really is the 'backbone' fitness
Think Perfect posture and invest in your spine......
Your Comments
- sophie
I had crippling lower back pain in my 3rd trimester and these exercises and stretches were really helpful. Great web site!