Best Pregnancy Pain Exercises in the 3rd Trimester | Prenatal Chiropractor in West Omaha, NE
Hey there, I’m Dr. Jeremiah Sample with Family First Chiropractic. Today, I’m here to share some strategies you can use to help decrease the occurrence of low back pain, especially during the third trimester. Studies have shown that during the third trimester, 86% of all pregnant women will experience some form of back pain.
Causes of Third Trimester Back Pain
One reason for this discomfort is the hormone relaxin, which is produced in higher amounts starting from the first trimester. Relaxin loosens the ligaments around the pelvic girdle and lumbar spine to widen the birth canal for easier delivery. However, this loosening can increase pelvic instability and lead to more frequent occurrences of low back pain or herniated discs.
Keep Moving
Walking as much as you can is beneficial for your health. It doesn’t have to be strenuous exercise; just keep moving to promote healthy blood flow. Try to incorporate daily walking into your routine, whether it’s a short stroll or a longer walk.
Doorway Squats
- Position: Grasp both sides of a doorway, with your feet slightly wider than shoulder-width apart, and your toes pointing slightly outward.
- Movement: Sit back as if you were sitting in a chair or on a toilet.
- Return: Exhale while pushing through your heels and bringing your pelvis up. Draw your belly button towards your spine as much as possible.
- Repetitions: Complete 3 sets of 10 daily.
- Important Tips: Focus on your breathing—inhale on the way down, exhale while pushing up.
Doorway Stretch
- Lower Position: Place your hands on either side of a doorway with your elbows below your shoulders. Lean into the doorway to relieve upper back tension.
- Middle Position: Raise your elbows to shoulder level and lean in.
- Upper Position: Lift your elbows above your shoulders for a final stretch.
- Hold: Hold each position for 5 breaths, utilizing the same breathing technique as in the squats.
Chiropractic Care
Regular chiropractic care is essential to maintain a level pelvis and aligned vertebrae. This will reduce inflammation and minimize the risk of herniations, which could lead to radiating pain. Make sure to consult a chiropractor throughout your pregnancy to help ease back pain.
If you have any questions about low back pain in pregnancy or know someone who might benefit from these strategies, especially during the third trimester, please comment below, and we’ll reach out to you.
