Pregnant women often complain of backache problem, but the reason behind back
problem differs from person to person. There are several factors that cause pain
in back like poor body mechanism during pregnancy, change in body posture,
muscle fatigue and many more. Pregnant ladies generally tend to feel tired
because of their weak back muscles and it is here where pregnancy back exercises
come to play a major role. Read further to explore information about back
exercises during pregnancy…
There are some fabulous exercises to strengthen you back like swimming, walking
and bicycling. Not only they help in toning your back muscles, but also improve
your endurance. Maintaining good posture is very vital to maintain a healthy
back. Perform some basic stretches at frequent intervals. Make use of large
muscle groups in carrying out your body movements, as that will help to prevent
muscle strain. Lunges and squats are good workout exercises to enhance your body
strength.
Here are a few back strengthening exercises that can be easily performed during
pregnancy:
* Sit on a chair with your back straight and arms absolutely relaxed. Now make
an attempt to bend forward slowly, letting your arms slide down freely. Hold the
position for a few seconds and return back to your original position, without
arching your back. Do about 5 repetitions.
* To strengthen your upper back muscles and correct your body posture, back
press exercise is simply perfect. All you have to do is to stand against the
wall, keeping your feet about 10-12 inches away from the wall. Now press your
lower back against the wall and hold the position for a few seconds and then
relax. Perform this exercise for about 8-10 times.
* Kneel on all fours in such a manner that your weight gets evenly distributed
between your hands, knees and your back in a straight line. Rock back and forth
to a count of five. Now bring back your body to its original position and make
an attempt to arch your back as much as you can. Do about 5-10 repetitions.
