Skip to main content
Blog

Best Exercises for Pregnancy Pain Relief | Prenatal Chiropractor in West Omaha, NE

Best Exercises for Pregnancy Pain Relief | 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 pregnancy and low back pain, specifically during the first trimester. Low back pain in pregnancy can be classified in one of three ways:

Prepartum Posterior Pelvic Pain

  • Pregnancy-Related Low Back Pain
  • Pregnancy-Related Pelvic Girdle Pain

The last two can often occur simultaneously. According to Norwegian studies, up to 90% of women will experience some form of low back pain during gestation.

Training Your Body in the First Trimester

During the first trimester, it’s important to build muscle mass to prepare your body for the rest of the pregnancy and the postpartum period. Here are some exercises to help:

Supported Bodyweight Squat

  1. Position: Feet just beyond shoulder-width apart, weight on your heels.
  2. Movement: Squat down while keeping your chest straight and head up, as if you’re sitting onto a chair.
  3. Return: Drive up through your heels and exhale, bringing your belly button towards your spine to tighten your core.
  4. Repetitions: 3 sets of 10 reps.
  5. Important Tips: Keep the core engaged to maintain pelvic stability and prevent pelvic tilting later in the pregnancy.

Bent-Over Row

  1. Equipment: Resistance band or free weight.
  2. Position: Stand with your feet shoulder-width apart and hinge forward at the hips.
  3. Movement: Pull the resistance band or weight towards your chest while squeezing your upper back muscles.
  4. Return: Release slowly and repeat.
  5. Repetitions: 3 sets of 10 reps.
  6. Important Tips: Exhale during each pull while bringing your belly button towards your spine to engage your core.

Focus on Upper Back Strength

As your body changes during pregnancy, the upper back and shoulders can become weak, leading to poor posture and neck strain. Strengthening these muscles will help maintain proper posture throughout pregnancy.

Seek Chiropractic Care Early

It’s important to get checked by a chiropractor as soon as you find out you’re pregnant. Proper spinal and pelvic alignment during pregnancy can reduce the likelihood of low back pain and make delivery easier later.

If you have more questions about pregnancy-related low back pain or exercises for the first trimester, please comment below, and we’ll reach out to you.

Family First Chiropractic

Family First Chiropractic

It’s different here. That is something we hear often at Family First Chiropractic, and we take pride in the fact that we are different from many chiropractic offices you may have been in. That certainly doesn’t mean we are the right fit for everyone, but here at Family First Chiropractic, we make an effort to help you know if we are the right fit for you.

Skip to content