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Stretches For Alleviating Low Back Pain During Pregnancy
It's usual for expectant women to develop neck and back pain around their third trimester. The apparent reason is that pregnancy can mean gaining between 20-40 pounds over a pretty short period of time. As a result, one must always do stretches for lower back pain during pregnancy
Lower back pain from pregnancy develops because as the fetus grows, the center of gravity of the mid-section moves further away from the lumbar spine. This makes it arch more, raising stress to the facet joints, or the joints at the back of the spine. Disc pressure increases too, which contributes to aches, stiffness and in some cases pain.
As the lumbar spine arches forward in what doctors name lordosis, the upper portion of the back needs to compensate and move in the opposite direction, called kyphosis. The upper spine, called the thoracic spine reacts by curving backwards more in the region between the shoulder blades. This puts additional pressure in the thoracic discs. But since the neck and head are attached to the thoracic spine at the top, the neck needs to bend backwards slightly to keep up its normal position to gravity. This can bring about neck stress in the back of the neck and upper shoulders.
Another issue at stake is the hormone called relaxin. This hormone's functionality is to make ligaments more stretchable, in preparation for live birth. It makes the sacroiliac joints and pubis symphysis joint to loosen in order that the pelvic canal can open more during delivery. Generally, the sacroiliac joints are very rigid and strong; when they get looser it can harm gait and cause some discomfort in the hip joints, and sometimes, the knees, ankles and feet. These adjustments in the spine together lead to lower back pain from pregnancy.
The answer to the problem is to carry out exercises that place the lower back in the opposite direction, known as flexion. Pelvic tilts are done lying face up on the floor. Constrict the ab muscles and curl in the pelvis so that the lower back arches into a convex or rounded shape. Repeat several times. Also, sitting on the ground, legs together and out front, reach forward with both hands and lean at the waist, until a nice stretch is felt in the lumbar spine. These exercises are two good stretches for low back pain in pregnancy.
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