Hormones produced during pregnancy loosen ligaments around the lower spine to prepare for childbirth. However, relaxed ligaments that also support the spine may contribute to back pain, as can pregnancy-related weight gain and changes in posture. It may be comforting to know spine pain related to pregnancy often goes away following delivery. If immediate relief is what you want, some exercises may ease your back pain as your pregnancy progresses.
1. Cardio Exercises
Cardiovascular exercises are often recommended during pregnancy since they are a safe way to work spine-supporting muscles while also increasing the circulation that delivers essential nutrients to tissues. Strive for 30-45 minutes of mild-to-moderate cardio exercises 3-5 days a week. Options include:
- Walking at your own pace
- Biking (stationary biking may be more comfortable in the later stages of pregnancy)
- Swimming or water-based exercises
2. Pelvic Tilts
The purpose of pelvic tilts is to strengthen the abdominal muscles that indirectly support the spine from the “front.” To safely do pelvic tilts while pregnant, lie on the floor or a foam pad with your knees bent, place your hands around the lower part of your back where it curves, and tighten your stomach muscles. Doing so will cause your lower back to elevate slightly. Pelvic tilts can also be done while sitting or standing up against a wall.
3. Arm and Leg Raises
Strengthen back and spine-supporting buttock muscles with arm and leg raises. While kneeling on your hands and knees, keep your spine straight. You’ll then do a pelvic tilt and lift an alternating arm and leg. Pause briefly and return to your original position, then repeat with the other arm and leg. If you have difficulty, you can modify these exercises by lifting an arm or leg separately instead of doing both together.
4. Kegels
The pelvic floor muscles work with the deep abdominal and back muscles to support the spine, and these muscles can also become weakened during pregnancy. Work these soft tissues with Kegel exercises by tightening your vaginal area muscles as you envision pulling them toward your developing baby. Abdominal and buttocks muscles aren’t tightened with Kegel exercises, which may also help with bladder control.
5. Wall Squats
Stand with your back, shoulders, and head against a wall to work your thigh, abdominal, and buttock muscles. Keep your feet about 1-2 feet apart from the wall. Your lower back is then pressed gently into the wall as you squat as if you were sitting. Go down as far as is comfortable before coming back up to a full standing position. Keep your buttocks and back against the wall as work your way back up.
6. Back and Neck Stretches
Back and neck pain may become noticeable early in a pregnancy. Minimize your discomfort in these areas with back and neck stretches. For back stretches, start on your hands and knees with your legs apart and your hands above your head. Support your abdomen with a pillow beneath it. If this type of stretch becomes too difficult, work your spine in a similar way by sitting on your knees and reaching forward until you feel the stretch.
Your neck can be stretched while sitting or standing. Tip your head to one side as you bring it forward, then reach behind your head and gently pull. If you have specific neck muscles that need to be stretched, turn your head as you pull it from behind until you feel the stretch in the affected area.
7. Hamstring Stretches
Work the three hamstring muscles in the back of your thigh while facing a chair. Place one foot up on the chair and lean forward while keeping your back straight until you feel the stretch. If you can’t get your foot up on the chair, try using a stool instead. You can also do seated hamstring stretches by sitting comfortably on the floor or a mat. You’ll then reach to one side and then the other to touch your toes. Don’t force the stretch if you can’t comfortably reach your toes.
The controlled-motion poses done with yoga and Pilates can also work your core muscles during pregnancy, and the related deep breathing techniques may ease the stress that sometimes contributes to back pain. Check with your doctor or a Santa Monica spine surgeon before doing any exercises while pregnant, especially during the later stages of the pregnancy.
If your back pain persists after you’ve had your child, make sure to find out whether or not you have a chronic condition that requires a surgical procedure such as artificial disc replacement or anterior lumbar interbody fusion. Santa Monica patients can contact The Spine Institute today at 310-828-7757 to schedule an in-person evaluation.