Back pain is a very common ailment during pregnancy, affecting about 50-70% of pregnant women.

There are several reasons for this:

  1. Weight gain: The weight of the baby and the growing uterus shifts the center of gravity forward, creating more pressure on the back.
  2. Hormonal changes: The release of relaxin, a hormone that promotes ligament laxity, can make your back less stable.
  3. Poor posture: A prominent belly can lead to poor posture, increasing muscle tension in the back.

Fortunately, there are several gentle exercises that can help relieve back pain during pregnancy.

(Obviously it should be remembered that hearing the opinion of your doctor is always a must).

Here are some examples:

1. Cat-Cow:

  1. Get on all fours on a mat, with your hands under your shoulders and your knees under your hips.
  2. Inhale and arch your back down, lifting your head and tailbone.
  3. Exhale and round your back upward, bringing your chin towards your chest.
  4. Repeat 10-15 times.

2. Pelvic tilt:

  1. Lie on the ground on your back, with your knees bent and your feet flat on the ground.
  2. Inhale and contract your abdominal muscles, flattening your back against the floor.
  3. Exhale and release your abdominal muscles, allowing your back to arch slightly.
  4. Repeat 10-15 times.

3. Pelvic rotations:

  1. Stand with your legs shoulder-width apart.
  2. Place your hands on your hips.
  3. Rotate your pelvis clockwise 10 times, then counterclockwise 10 times.

4. Pyriformis stretching:

  1. Sit in a chair with your legs stretched out in front of you.
  2. Bend your right leg and bring your left foot over your right thigh, resting your ankle against your groin.
  3. Flex your torso forward, keeping your back straight.
  4. Repeat with the other leg.
  5. Hold for 30 seconds per leg.

General Advice

  1. Perform the exercises gently and without over-exaggerating.
  2. Listen to your body and stop if you feel pain.
  3. Warm up before starting the exercises with a light walk or some stretching exercises.
  4. Perform the exercises 2-3 times a day.
  5. If the pain is severe or persistent, consult your doctor.

In addition to exercises, there are other things you can do to relieve back pain during pregnancy:

  1. Maintain proper posture: Sit with your back straight and shoulders relaxed.
  2. Avoid standing or sitting for long periods of time.
  3. Take frequent breaks and walk for a few minutes every hour.
  4. Wear comfortable shoes with good support.
  5. Sleep on a firm mattress.
  6. Apply hot or cold compresses to the painful area.
  7. Get a back massage.

With a little attention and care, you can relieve back pain during pregnancy and enjoy this special time in your life.