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Stretches For Alleviating Lower Back Pain From Pregnancy
It's common for expecting women to acquire neck and back pain around their third trimester. The obvious reason is that pregnancy means gaining between 20-40 pounds over a pretty short period of time. Consequently, it is important to do stretches for lower back pain during pregnancy
Lower back pain from pregnancy comes about because when the fetus grows, the center of gravity of the abdomen shifts further away from the lumbar spine. This makes it arch some more, increasing pressure to the facet joints, or the joints behind the vertebra. Disc pressure increases as well, which leads to aches, stiffness and in some cases pain.
As the lumbar spine curves forward in what doctors call lordosis, the upper part of the back should make up for it and move in the other direction, known as kyphosis. The upper spine, called the thoracic spine reacts by arching backwards more in the area between the shoulder blades. This places further pressure in the thoracic discs. But as the neck and head are attached to the thoracic spine at the top, the neck has to arch backwards slightly to keep up its normal position to gravity. This might cause neck strain in the back of the neck and upper shoulders.
Another problem at stake is the hormone called relaxin. This hormone's function is to make muscles more stretchable, in preparation for live birth. It makes the sacroiliac joints and pubis symphysis joint to ease so that the pelvic canal can open more during delivery. Usually, the sacroiliac joints are very firm and strong; when they get looser it can affect gait and lead to some discomfort in the hip joints, and sometimes, the knees, ankles and feet. All these changes in the spine collectively cause lower back pain from pregnancy.
The solution to the problem is to do workouts that place the lower back in the opposite direction, known as flexion. Pelvic tilts are achieved lying face up on the floor. Contract the abdominals and curl in the pelvis so that the lower back curves into a convex or round shape. Repeat several times. Also, sitting on the floor, legs together and out front, reach forward using 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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