Ease back pain

Mother & Baby (UK) - - BUMP & BIRTH -

Your body pro­duces the hor­mone re­laxin dur­ing preg­nancy, and this makes some of your lig­a­ments loosen, which can lead to back pain. This ex­er­cise en­cour­ages good pos­ture and strength­ens your mus­cles and spine. Prac­tise it on a daily ba­sis.

Sit or, if you are in your sec­ond or third trimester, you might find it more com­fort­able to lie down on your side.

Close your eyes. Vi­su­alise a cof­fee plunger. Dur­ing this ex­er­cise, your breath will be that cof­fee plunger.

Breathe in as you vi­su­alise slowly pulling the plunger up, and no­tice the crown of your head. Now breathe out as you vi­su­alise push­ing the plunger down, and no­tice the top of your head.

Breathe in again, and this time no­tice your throat. Breathe out, from the crown of your head to your throat.

Breathe in, notic­ing the breath at the mid­dle of your chest. Breathe out, from the crown of your head to the mid­dle of your chest.

Breathe in, notic­ing the breath at your belly but­ton. Breathe out, from the crown of your head to your belly but­ton.

Breathe in, notic­ing the breath in your pelvis. Breathe out, from the crown of your head all the way to your pelvis.

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