Ex­er­cise

Back­ache busters

Your Pregnancy - - Contents -

HAV­ING A FIT,

strong back be­fore and af­ter a baby is a bless­ing. When your back hurts, it af­fects many other parts of your body as well. Anx­i­ety and stress fre­quently man­i­fest in our backs. It can cause you to be­come tired and grumpy. Dur­ing preg­nancy there is a nat­u­ral ten­dency to sway back onto your heels as your cen­tre of grav­ity changes. Your grow­ing uterus and baby put pres­sure on the main sup­port­ers of the back – the ab­dom­i­nal mus­cles. If th­ese are weak and give way, it will cause an ex­ag­ger­ated curve in the lum­bar area and there will be more pres­sure in this area. A weak­ened pelvic floor and short, tight ham­string mus­cles will also play their part in adding to back strain. Any pelvic move­ment done dur­ing preg­nancy will ben­e­fit both your ab­dom­i­nal and back mus­cles, and can be done stand­ing, kneel­ing or on your back. The fol­low­ing ex­er­cises are great dur­ing the first and sec­ond trimesters, but some may need to be done stand­ing if ly­ing on your back be­comes un­com­fort­able.

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