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

Can exercise prevent pre-eclampsia?
Eating & Exercise
Can exercise prevent pre-eclampsia?
Can exercise prevent pre-eclampsia? Pre-eclampsia can occur due to higher blood...
My toddler boy likes wearing dresses, should I be worried?
Toddlers
My toddler boy likes wearing dresses, should I be worried?
My toddler boy likes wearing dresses, should I be worried? Experimenting with...
What can you do about gender disappointment?
Pregnancy
What can you do about gender disappointment?
What can you do about gender disappointment? Gender disappointment is common...
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...

email block

necessary-nutrients-during-pregnancyEating & Exercise

Are you getting the necessary nutrients?

Do you know which essential nutrients you should be having during pregnancy?
pregnancy-cravingsEating & Exercise

Why do we get cravings when pregnant?

You can find yourself craving the strangest things during pregnancy – but don’t worry, it’s totally normal
what-you-eat-could-affect-your-babys-heartEating & Exercise

What you eat could affect your baby's heart

Why your diet is so important to your baby during pregnancy
start-your-enginesWin

LEGO DUPLO has launched three fantastic fun-filled Disney Pixar Cars 3 sets

Pre-school fans of Disney Pixar Cars 3 can recreate all the fun of the new movie with three exciting and...
win-a-little-swallows-travel-cot-from-izziwotnotWin

WIN a Little Swallows Travel Cot from Izziwotnot

Enter our competition for a chance to win a luxury travel cot worth £89!
win-free-tickets-to-this-morning-live-and-see-our-editor-scarlett-on-stage-with-holly-willoughbyWin

Win free tickets to This Morning Live and see our Editor Scarlett on stage with Holly Willoughby

See Gurgle Editor Scarlett Brady on stage with Holly Willoughby, Dr Rang and Editor of Netmums Annie O Leary to...