Back pain during pregnancy is common for several women starting their second trimester. Weight gained from pregnancy can be anywhere from 12 - 35 pounds. Most of it is because of increased water retention and fat stores. In addition, hormonal changes loosen ligaments that keep the pelvic bones tightly together, encouraging the back muscles to work more than usual to assist the pelvis. As the abdomen speeds up in size during the course of the pregnancy, the center of gravity shifts further away from the sciatic spine, placing more force on the lower back. The upper back is affected to, as it now has to flex the top part of the torso forward to serve as a counterweight. The end result? Pain, slow movement, reduced activity, and fatigue.

The number one resolution for back pain during pregnancy is working out. Certainly, there is no stopping the organic addition of weight from pregnancy so one will have to prepare her body to handle the requirement. The ideal solution is arranged for for those who have the foresight to plan ahead, and is the most useful, and that is to build up strength and endurance in the lower back muscles, buttock muscles, abdominals, and legs at least 3 months in advance of getting pregnant. Working with a good personal trainer skilled in strength training is a great way to attain this. That way, by the time your second trimester gets there, your body will be better conditioned to deal with the sudden increase in weight.

For most women, especially if it is their first time getting pregnant, they did not take precautionary steps in strengthening the body prior to the pregnancy. This is especially true if the pregnancy was not planned. In these cases, there are still protected exercises one can do to momentarily relieve low back pain from pregnancy.

Pelvic tilts entail lying on the ground, knees bent with feet on the floor. Your arms should be down to the sides, hands facing down. Press your lower back flat to the ground until there is no air space. This is done by contracting the upper abdominal muscle groups. If you are doing it correctly, you should feel your lower back straighten out. Your upper buttocks will come off the floor slightly. It's an extremely small movement, so don't push off your feet and bend your back. Your pelvis simply rocks on the backside as you are lying down. Do about twenty five repetitions. Put a small towel roll under your neck while you do this physical exercise as it will help decompress the discs in your neck, relieving tension.

A second workout is to lie on your back, and prop your legs up on a stack of pillows or other support. It should be just high enough that your knees are at at a perfect angle. Curve your feet upwards so that you experience a stretch in your calves. Maintain for five seconds, and repeat 20 times. You can try out this exercise also one leg at a time. This act helps move lymph from your lower legs back into movement.

If you have access to a swimming pool, this is a great way to decompress your spine when you are in your third trimester. Consider leaning your superior body on a large float, like an inner tube. The body weight of your legs will traction, or slightly pull apart the vertebrae in your spine. This will take out some pressure from the discs and spinal joints and will feel terrific.

In conclusion, exercises during pregnancy should focus on relieving stress to the lower back, because this is where most of the stress is being located as the pregnancy proceeds.

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