Here is an easy pelvic tilt exercise to get you started. It will strengthen stomach and back muscles and reduce stress from the growth of your uterus. You may want to make sure you haven’t eaten for an hour or so before doing this exercise for comfort.
- Lie flat on your back with your knees bent (this can also be done standing if you are uncomfortable on your back).
- If needed, place a small pillow under your neck and/or lower back for support. Make sure you maintain a small curve in your neck to reduce the likelihood of strain.
- Pull in abdominal and buttock muscles (this should flatten the lower back). Imagine you are peeling your buttocks and spine up off the floor. Slowly, vertebra-by-vertebra, rise to approximately bra-strap level (as long as there is no pain or tension felt in your neck).
- Hold, breathe out, and count to five.
- Relax. Inhale. Roll down slowly, and with control, vertebra by- vertebra.
- Repeat five times.
Additional Hints to Help Prevent Pregnancy Backache
- Stand erect; do not allow your belly to sag.
- Change positions often to ease lower back strain.
- When lifting, bend your knees and keep your back straight.
- Consult your chiropractor for exercises to reduce lower back strain (an easy one to start with is the pelvic tilt shown above).
- Your mattress should be supportive and comfortable.
- Sleep on your side with a pillow between your knees.
- Adequate rest is essential.
- Keep daily chores manageable. Seek those who can most help you make this experience meaningful. Whether it’s a friend to walk with to the pool, a doula to help with your labor plan, or your mother offering to watch the kids or help clean the kitchen, take advantage of the help around you.
- Know your limits. If you are working throughout your pregnancy and/or have other children to care for, try not to overdo it.
- Practice good postural habits.
- Plan and do regular exercise.
- Perform thigh-master squeezes: lie on your back with knees bent and parallel to each other. Place a yoga block or similar object between your knees. Squeeze inner thighs together and hold contraction for five seconds. Release and repeat five times to normalize pubic symphysis and help decrease pubic bone and round ligament discomfort.
- Kegel exercises are a great way to prepare and tone the pelvic floor muscles for delivery and can be done anytime. To do Kegels, contract the muscles around your urethra and vagina— imagine you are trying to prevent yourself from urinating. Hold for several seconds, then release. Repeat sets of ten, several times each day.
- Have regular spinal check-ups; they are an important part of preventative health care.
Our Denver prenatal chiropractic team can help relieve pain and set you up for an easier birth. Learn more today.