Best Back Pain Relief Exercises During Pregnancy | Prenatal Chiropractor in West Omaha, NE
Hey there, I’m Dr. Jeremiah Sample from Family First Chiropractic. Today, I want to talk to you about managing back pain during the second trimester of pregnancy. A recent Turkish study revealed that over 63% of women experience some form of back pain during this stage. Let’s dive into the reasons behind this discomfort and explore practical ways to alleviate it.
Understanding the Causes
During the second trimester, the body undergoes rapid changes:
- Hormonal Shifts: Hormones like relaxin loosen ligamentous structures, particularly around the pelvis.
- Abdominal Changes: The abdominal muscles stretch and weaken, leading to instability.
- Resulting Pain: This instability often leads to discomfort and pain.
Combating Second Trimester Back Pain
- Daily Walking: Ensure you’re walking daily, whether it’s just to the end of the driveway or for a longer 20-30 minute walk. Movement is essential to maintain stability.
- Targeted Exercises: Incorporate exercises to keep your muscles strong and improve abdominal breathing.
Chair Squats
- Setup: Hold onto a chair or similar structure for stability.
- Movement: Lower your rear as if you’re sitting on a toilet, keeping your heels firmly planted.
- Breathing: On the way up, breathe out from your belly button towards your spine to strengthen your abdominals.
- Alignment: Ensure your knees stay in line with your heels and toes and remain behind the end of your toes.
Bird Dogs
- Setup: Start on your hands and knees, with hands directly under your shoulders and knees under your hips.
- Movement: Raise the opposite arm and leg, lengthening through your fingertips and toes.
- Modification: If this is too challenging, start by raising just one arm at a time, then progress to one leg until you feel coordinated.
Chiropractic Care: Essential Support
To further alleviate back pain in the second trimester, it’s crucial to have your spine and pelvis checked by a chiropractor. Proper alignment can help you move better, work out more efficiently, and stay pain-free.
If you or a loved one is experiencing back pain during the second trimester or have general questions, please comment below, and we’ll reach out to you. Stay active and take care!
