Pregnancy is a beautiful and transformative experience for a woman. However, it comes with its own set of challenges, especially in the later stages, with backaches being a common problem. But fear not! We have here for you the top 7 stretches to help alleviate back pain during pregnancy.
1. Cat-Cow Stretch
Begin on your hands and knees, keeping your wrists directly under your shoulders and your knees under your hips. Alternate between rounding your back and releasing it, gently stretching your spine. This helps loosen up the spine and eases lower back pain.
2. Deep Squat
Bring your feet shoulder-width apart, toes pointing forward. Keep your back straight as you slowly lower your body into a deep squat. Hold for a few seconds and slowly rise back up. This stretches your lower back, hips, and thighs, helping to reduce tension and soreness.
3. Knee Press
Lie on your back with your legs bent. Slowly bring one knee towards your chest and hold for a few seconds. Release and repeat with the other leg. This stretches the hips and lower back, reducing pain and discomfort.
4. Hamstring Stretch
Sit on the floor with your legs stretched out in front of you. Gently reach forward, keeping your back straight, and hold the stretch for a few seconds. This relieves tension in your lower back, hamstrings, and glutes.
5. Pelvic Tilt
Lie flat on your back with your knees bent. Slowly lift your pelvis up towards the ceiling, hold for a few seconds, and release. This helps alleviate lower back pain by strengthening the muscles in the pelvis and lower back.
6. Child’s Pose
Begin on your hands and knees, and slowly lower your body towards the ground with your arms stretched out in front of you. This stretches your hips and lower back, providing relief from pain and tension.
7. Wall Angel
Stand with your back against a wall and your arms at a 90-degree angle. Slowly move your arms up and down the wall, keeping your elbows, wrists, and hands in contact with the wall. This strengthens the muscles in your upper back and shoulders, reducing pain and tension in the lower back.
These stretches are simple, safe, and can be done throughout pregnancy to alleviate lower back pain and tension. Incorporate them into your daily routine for a happy and healthier pregnancy.
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