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Stretches For Alleviating Lower Back Pain During Pregnancy
It's usual for pregnant women to get neck and back pain during their third trimester. The apparent reason is that pregnancy can mean gaining between 20-40 pounds in a relatively short period of time. Therefore, it is important to do stretches for lower back pain during pregnancy
Lower back pain during pregnancy occurs because while the fetus grows up, the center of gravity of the stomach moves further away from the lumbar spine. This situation causes it to arch further, increasing stress to the facet joints, or the joints at the rear of the spinal column. Disc pressure will increase too, which contributes to discomfort, stiffness and sometimes pain.
As the lumbar spine bends forward in what doctors call lordosis, the upper portion of the back has to balance out and adjust in the other direction, called kyphosis. The upper spine, referred to as the thoracic spine responds by bending backwards more in the area between the shoulder blades. This puts more pressure in the thoracic discs. But because the neck and head are connected to the thoracic spine at the top, the neck needs to bend backwards a bit to maintain its normal position to gravity. This could cause neck stress in the back of the neck and upper shoulders.
The other condition at stake is the hormone named relaxin. This hormone's functionality is to make ligaments more pliable, in preparation for live birth. It causes the sacroiliac joints and pubis symphysis joint to relax so that the pelvic canal can open more at the time of delivery. Normally, the sacroiliac joints are very stiff and strong; when they get looser it could possibly harm gait and cause some problems in the hip joints, and in some cases, the knees, ankles and feet. Such changes in the spine together contribute to lower back pain from pregnancy.
The remedy to the condition is to carry out exercises that put the lower back in the opposite direction, called flexion. Pelvic tilts are achieved lying face up on the floor. Contract the ab muscles and curl in the pelvis so that the lower back bends into a convex or circular shape. Repeat frequently. Also, sitting on the floor, legs together and out front, reach forward with both hands and lean at the waist, until a nice stretch is sensed in the lumbar spine. These are two good stretches for low back pain in pregnancy.
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