Relieve pregnancy back pain fast: 5 simple exercises every mom-to-be needs

One of the most common issues in women during pregnancy is lower back pain and it can start as early as in the first trimester of pregnancy. So, we got an expert on board to spill the beans on how to avoid the backache or what can be done to safely take care of it during pregnancy.
In an interview with HT Lifestyle, Kavita Singh, Physiotherapist and Lactation Expert at Cloudnine Group of Hospitals in New Delhi, answered –
According to Kavita Singh, any emotional stress can cause muscle tension and muscle spasm in the back, leading to backache.

Kavita Singh suggested, “Maintaining good posture is the best prevention. As your uterus and baby grow, your center of gravity shifts forward, leading to overarching of the back muscles. Now this is known as lumbar lordosis or anterior pelvic tilt, which can strain the muscles in your lower back.”
Kavita Singh advised, “Learn to stand up straight with a neutral spine. Shoulders should be relaxed and backwards without drooping forward. Your head should not be going forward, and your shoulders are not rounded. Make sure that your spine is straight and neutral. When you stand, make sure your weight distribution on both legs is equal. In case of long standing, you can rest your one foot on a low step stool and take frequent breaks to change your legs.”

Adding that your sitting posture is also important, Kavita Singh recommended, “Choose a chair that support your back nicely or place a small pillow for support. Always remember to sit up straight and tall. In case of a long sitting job, take a break after every 30 minutes, 1 hour to stand up or walk. Move away from your desk regularly for 5 minute break and get some fresh air or walk at lunchtime. Get the right footwear. Wear low-heeled, not flat, shoes with some good arch support.”
During the first and third trimesters, hormones are the most variable. Kavita Singh said, “You may see a woman who has barely gained any weight but is still complaining of low back pain because of relaxin, which moving her pelvis to get ready for baby. Which increases in the third trimester. Postural changes are also very common in the third trimester.”
Kavita Singh asserted to always ask your obstetrician before starting any exercises during pregnancy.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.