Low back pain exercises in pregnancy
Let's start with the following exercises for relief of lower back pain. This simple procedure is best done in the evening before going to sleep. I have found with my clients that the next morning they have had fewer problems with their backs.
The relaxation exercises consist of 3 phases.
Phase 1: Stretching the long back muscles
1. Take a nice warm shower (or bath) so that your back is warm and well blooded. Do not wear tight or tight clothing after showering, but for example just your underwear.
2. Make sure that you can do your exercises in a warm environment (at least 20 degrees), so you remain relaxed.
3. Lie flat on your back on a bed or on the floor (preferably not a hard floor, but a carpet or a blanket) and stretch your arms completely along your body.
4. Watch your breathing, it must be relaxed and not rushed. Your breathing is very important in the exercises to relax.
5. Pull your left leg with your knee towards your left shoulder by pulling your leg under your knee to your shoulder. As you take your knee towards your shoulder, bend your head forward so that the chin goes to the chest and, importantly; take a deep breath! Hold the knee as far as you can stretched to the shoulder. Come back in the stretched position and again relax.
6. Then pull your right knee to your right shoulder with your hands just below the knee. The procedure is the same as for the left leg.
7. Repeat for a total of 5 times on your right and left.
Don’t forget: exhale when your chin is to your chest, hold for 3 seconds and return to the stretched position.
8. Then we do the same exercise with both knees side by side. Grab your legs just below the knee and pull them both to your shoulders in the same way as you did for one leg. Again exhale and relax, chin on the chest and hold for 3 seconds (you will be in the foetus position). You will notice that during the exercises you can get your knees closer to your shoulders.
9. Come back to the extended position and relax.
Phase 2: Stretching the lower long back muscles
1. In the extended lying position with your arms beside your sides, place your feet flat on the ground as close as possible to your buttocks. Your knees should now be standing side by side.
2. Look at a point directly above you on the ceiling. During this phase you will continue to look at this point, this helps you to keep your back as straight as possible.
3. With your hands flat on the floor, let your knees slowly turn to the left, with the left foot twisting, but still on the ground. The knees will also keep you together. Try to turn your knees as far as possible to the ground. While doing this: exhale gently but completely. Do not force it, but let gravity pull on your legs and focus on relaxing by exhaling. Keep your knees to the left for 10 seconds. Come back to the posture with the knees straight up.
4. Then do the same to the right.
5. Now repeat steps 3 and 4 three times. If it feels good then you may keep your back twisted if you can do this relaxed and you feel your lower back muscles relax.
6. Come back to the extended position and relax. Yay!
Phase 3: Creating space between the vertebrae
1. Turn around get onto your hands and knees. Your hands right under your shoulders and your knees right under your hips.
2. Angle your elbows out by turning your fingers to face each other. Now look forward and keep your head straight.
3. Slowly lower your head straight to your hands, but keep looking forward as much as possible! Fully exhale as you lower your head. Stop when you get to about 10 to 5 centimetres above your hands.
4. Keep looking forward and try to place your chin over your hands, then stretch your bottom backwards, keeping your head at the same distance from the ground until your stomach is on your thighs. Relax in this posture for a moment, but keep looking straight ahead.
5. Now you should return in the same movement, but as soon as your chin is above your hands go forward slowly and bring your chin upwards in a smooth motion (looking upwards). Now lower your belly to about 5 to 10 centimetres above your hands. Try to hold this posture for 3 seconds while breathing out again. You will especially feel your arm muscles because they are in an unusual posture, but your back comes in a nice hollow posture to create space between your vertebrae.
6. Come back to your original position on your hands and knees, relax for a moment and repeat step the movement another two times.
7. When you are ready, get up and go to bed. You should go to bed with a relaxed lower back, your back pain relieved. Now let rest do its job.
How often and when
The exercises take about 15 minutes. They may be repeated in the morning and at any time of the day when your lower back pain becomes unbearable. But at least every night before you go to sleep. It is important that you also observe the pattern of nutrition and rest.
Within 7 to 10 days if you do these exercises every night then your back pain should be considerably less, if not completely gone.
Once the pain is gone it is important to make your back stronger so that your back pain does not return.
By Dr Joe Arrindell
Care 4 Health
After 20 years of learning from and working with the best people in the business, Dr. Joe Arrindell Jr decided to move to Mallorca to use the years of experience to grow and develop a sports therapy & osteopathic
clinic. The 2016 season when he was not in the clinic working, he was then traveling with the IAM Swiss Pro Cycle team. Besides being one of the osteopaths for the team, he was also in charge of the strength and conditioning aspect for the complete team before and during the pro cycle season.