Are there exercises to help pregnancy back pain?

Are there exercises to help pregnancy back pain?

Our fitness expert shares her top tips for stretching out pregnancy back pain and positioning your baby

Exercise

I’m 32 weeks pregnant and my back is killing me – by the end of the day I even find it difficult to walk. Can you suggest exercises to help strengthen it?

This back stretch will help and is also beneficial for positioning your baby, who may be the cause of your pain.Start on your hands and knees, with your hands under your shoulders, knees under hips and head in line with your spine. Breathe in and push your back

  • up so it’s slightly rounded.
  • Exhale and relax your back so it’s straight again – don’t let it dip or arch it as people tend to in a similar yoga stretch. Do this 10-12 times daily, at any time.

Also try sitting on a large fitness ball and practise drawing your belly button in, while keeping your ribcage and shoulders relaxed. When you sit, always have your ribcage over your spine. I’d also recommend asking your GP or midwife to check your baby’s position, and to check for diastasis recti. This occurs during pregnancy when the front muscles of your abdomen separate down the middle, compromising your core stability and leading to backache.

Vicky Warr

 

Vicky Warr is a fitness expert who specialises in pregnancy and postnatal fitness. Got a question for the panel? Email [email protected].

RELATED ARTICLES

Related Articles

21 amazing facts about your pelvic floor
Pregnancy
21 amazing facts about your pelvic floor
21 amazing facts about your pelvic floor Your pelvic floor is one of the most...
25 important things you should know about Caesareans
Labour and Birth
25 important things you should know about Caesareans
25 important things you should know about Caesareans Around one in four UK...
Quick exercise tips for busy mums
You and your body
Quick exercise tips for busy mums
Quick exercise tips for busy mums Jemma Thomas, a qualified personal trainer,...
Airline policies for pregnant women
Pregnancy
Airline policies for pregnant women
Airline policies for pregnant women It is fine for you to fly when pregnant on...

giovanna-fletcher-ignore-all-adviceCelebrity mums & dads

Giovanna Fletcher: "Ignore all advice!"

The Author, Presenter and Instamum on life, love and happiness with Husband Tom and sons.
save-20-at-start-riteFashion

Save 20% at Start-rite

Save 20% with this month's reader offer at Start-rite
20-fascinating-facts-about-twinsBaby

20 fascinating facts about twins

Discovering you’re having two babies can be a shock. Don't panic. Read these facts.
win-a-bailey-crib-mattress-bundle-from-izziwotnotWin

Win a Bailey Crib & Mattress Bundle from Izziwotnot

Enter our competition for a chance to win a Bailey Crib & Mattress Bundle worth £295
win-a-luxury-weekend-in-portugal-s-algarveWin

Win a luxury weekend in Portugal’s Algarve

Your chance to win a mini-break made in heaven, offering a refreshing balance of ‘Me Time’ and family fun..
two-baby-bundles-to-win-worth-975Win

Two baby bundles to win worth £975

This month, we’re offering one lucky reader plus a runner-up the chance to take home their own baby bundle