Back Exercises During Pregnancy

More than half of all pregnant women experience back pain, especially during the third trimester. One way to treat pregnancy back pain is to exercise in ways that strengthen your spine, pelvis, and hips. Learn the benefits of doing back exercises during pregnancy and the workout tips you need to promote good spinal health.

Benefits of Back Exercises During Pregnancy

As long as complications don’t limit your ability to exercise, being active while pregnant can offer the following benefits:

  • Relieve pain: Exercise is a natural pain reliever because it releases feel-good brain chemicals, including endorphins, to make you feel better. Being physically active also helps relieve pregnancy back pain by strengthening and toning your muscles to improve your posture.
  • Prepare your body for birth: Having strong muscles and a healthy heart can make labor and delivery easier. You may also learn how to control your breathing effectively when doing exercises during pregnancy, which is also beneficial when giving birth. In the event of a lengthy labor, the extra endurance can be a big help as well.
  • Lose your pregnancy weight faster: If you exercised before becoming pregnant, keep it up! Doing safe, modified workouts will help you maintain a healthy weight during pregnancy. You will continue to gain weight as your baby grows and develops, but your body will bounce back faster following delivery.
  • Reduce the risk of complications: While it isn’t definitive, some studies show that doing exercises during pregnancy may lower your risk of preeclampsia and gestational diabetes.

Tips for Exercising While Pregnant

Talk to your doctor about starting an exercise program during your pregnancy. Then, consider this advice for making your workouts safe and effective:

  • Start gradually. If you’ve been inactive until now, even five minutes of exercise per day is a good place to start. Then, set a goal to work up to 30 minutes per day five days per week.
  • Wear loose-fitting clothes and a supportive bra.
  • Drink plenty of water before, during, and after each workout.
  • Listen to your body. If you start to feel fatigued, dizzy, or short of breath, stop. Remember, if you’re too winded to speak while exercising, you’re pushing it too hard.
  • Avoid exercising outside at the hottest times of the day. Instead, opt for an air-conditioned indoor space.
  • Skip your workout if you’re sick with a fever.
  • After the first trimester, avoid any exercises that require you to lie flat on your back.
  • Refrain from doing workouts that involve bouncing, leaping, or changing direction suddenly.
  • Check with your doctor if you experience vaginal bleeding, racing heartbeat, chest pain, or uterine contractions while exercising.

Try These Back Exercises During Pregnancy

Before doing your pregnancy workout, start by walking in place for a few minutes to warm up. Then, try these stretches and strength training moves:

  • Cat stretch: To stretch your entire back, first get down on all fours and flatten your back. Then, arch your back slowly while breathing in. Hold for five seconds, and then return to the starting position while breathing out. Repeat five times.
  • Heel sits: To stretch your lower back and buttocks, start by getting down on all fours. Walk your hands out in front of you and slowly rock back onto your heels. (Move your knees farther apart to accommodate your growing baby.) Hold for 20 to 30 seconds.
  • Forward bend: To stretch and strengthen your back, sit on a hard chair, and bend forward slowly. Keep your arms relaxed, allowing them to hang down in front of you. Hold for five seconds, and then sit back up without arching your spine. Repeat five times.
  • Trunk twist: To stretch your upper back, sit on the floor with your legs crossed. Reach your left arm across your body and place your right hand on the floor beside you for support. Twist your torso to the right and look over your shoulder. Hold for 10 seconds, and then repeat on the other side.
  • Back press: To strengthen your upper back and encourage good posture, stand with your back against a wall and your feet about 10 to 12 inches away from the wall. Press your lower back against the wall and hold for 10 seconds. Repeat 10 times.
  • Arm raises: To strengthen your upper back and shoulders, first get down on all fours. Maintain a flat back as you raise your right arm straight out in front of you. Hold it at shoulder level for five seconds, and then lower it back down. Complete 10 reps on this side, and then repeat on the other side. If this is too easy, try adding wrist weights or a two-pound dumbbell.
  • Overhead pull-down: To strengthen your middle and lower back, start in a standing position with your arms extended above your head. Pretend you’re holding a barbell, and pull your arms down with your elbows out to the sides until your hands reach shoulder height. Then, return to the starting position. Complete three sets of 10 to 15 reps. If this is too easy, try holding a two-pound dumbbell in each hand.
  • Upright row: To strengthen your upper back and shoulders, stand with your feet shoulder-width apart and arms relaxed at your sides. With your palms facing back, pull your elbows up and out until they reach shoulder height. Then, lower back down to the starting position. Complete three sets of 10 to 15 reps. If this is too easy, try holding a two-pound dumbbell in each hand.

Treat Pregnancy Back Pain at Spine Correction Center of the Rockies

While doing back exercises can help make your pregnancy more comfortable, it isn’t always enough. If you continue to experience low back pain, visit Spine Correction Center of the Rockies for chiropractic care and other related therapies. We’ll help relieve your pain to make the last few months of your pregnancy as comfortable as possible.

To learn more, or to schedule your free consultation, please call our Fort Collins office today at (970) 658-5115.