Pregnant women often suffer from back pain. This set of exercises will help relieve tension from the lower back.
During pregnancy, changes gradually occur in a woman's body. And in the last stages, when the abdomen increases quite strongly in volume and the center of gravity changes, a very large load falls on the lower back. This is quite natural: the muscles along the back of the body are very tense in order to stabilize and maintain the body in an upright position. The last 2-3 months of pregnancy are accompanied by discomfort and even back pain. But this can be avoided if you constantly exercise and take the load off. How it should be done, said yoga instructor, rehabilitation therapist Victoria Lapko.
Exercise 1
Starting position: lying on your back, legs bent at the knees at a comfortable distance from the pelvis. On inhalation, very gently, without unnecessary tension, bend in the lower back. Observe how, with this movement, the pelvis rolls on the floor closer to the feet. As you exhale, simply relax, release your lower back and watch how the pelvis rolls along the sacrum closer to the thoracic region. Repeat this movement up to 10 times. It is very important to do these movements without undue stress, very, very slowly. Your main goal is to learn how to do it without jerking.
Relax on the floor with a pillow under your lower back / istockphoto.com
Exercise 2
AND. NS.: sitting, pelvis on feet, knees apart as wide as possible. Lie down with your tummy between your thighs. Place the pillow in front of you, lower your hands and head on it. Stay in this position for a pleasant amount of time. This will help relieve pressure from the lower back and sacrum and improve blood circulation in this area.
Place a pillow under your stomach for convenience / istockphoto.com
Exercise # 3
AND. NS.: standing on all fours.
As you exhale, step with your right foot back, place it on your toes and stretch your heel toward the floor. Feel how the back of the leg, buttocks, and lower back are stretched. While inhaling, return to and. NS. And as you exhale, repeat the movement with the other leg. Thus, in rhythm with breathing, alternately work with the right and then the left leg, the number of repetitions that is comfortable for you. This will help relieve tension not only from the lower back, but also from the back of the legs.
Exercise 4
AND. NS.: standing, feet hip-width apart.
Bend your knees. Put your hands on your hips and give your body weight to your hands, the pelvis is freely pulled down. Feel how the lower back is unloaded and stretched. Stay in this position for a comfortable amount of time.
Exercise 5
AND. NS.: standing, feet at a distance of two steps.
Bend your knees, turn your toes to the sides at an angle of 40-45, rest your hands on your hips, give your body weight to your hands. The pelvis in this position freely stretches downward, tension leaves the inner surfaces of the thighs, coccyx, sacrum and lower back. Stay in this position for a comfortable amount of time.
