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Workout For Low Back Pain In Pregnancy
It's common for expectant women to acquire neck and back pain around their third trimester. The logical reason is that pregnancy can mean gaining between 20-40 pounds in a relatively short period of time. As a result, it is important to do stretches for lower back pain during pregnancy
Lower back pain from pregnancy develops because when the fetus grows, the center of gravity of the gut moves further away from the lumbar spine. This situation causes it to arch more, increasing pressure to the facet joints, or the joints at the back of the vertebra. Disc pressure increases in addition, which contributes to cramps, stiffness and sometimes pain.
As the lumbar spine arches forward in what doctors call lordosis, the upper part of the back needs to make up for it and move in the opposite direction, called kyphosis. The upper spine, known as the thoracic spine responds by curving backwards more in the area between the shoulder blades. This places additional pressure in the thoracic discs. But as the neck and head are attached to the thoracic spine at the top, the neck requires to bend backwards a little to maintain its normal position to gravity. This can cause neck strain in the back of the neck and upper shoulders.
Another problem at stake is the hormone called relaxin. This hormone's job is to make ligaments more bendable, in preparation for live birth. It causes the sacroiliac joints and pubis symphysis joint to loosen so that the pelvic canal can open more during delivery. Generally, the sacroiliac joints are very firm and strong; when they get looser it can disturb gait and cause some irritation in the hip joints, and in some cases, the knees, ankles and feet. These changes in the spine collectively lead to lower back pain from pregnancy.
The solution to the problem is to perform exercises that set the lower back in the opposite direction, called flexion. Pelvic tilts are done lying face up on the floor. Contract the abdominals and curl in the pelvis so that the lower back arches into a convex or round 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 experienced in the lumbar spine. These are two good stretches for low back pain in pregnancy.
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