10 Moves to deal with back pain during pregnancy & bull; hello healthy

During pregnancy, the ligaments in your body will naturally soften and stretch to make labor easier. This can put additional strain on the joints of the lower back and pelvis which can lead to back pain.

According to nhs.uk, to protect your back during pregnancy, avoid lifting heavy objects, bend your knees and keep your back straight when taking something on the floor, move your feet when turning to prevent the spine from rotating, wear shoes flat to evenly distribute your weight, sit with your back straight, and get plenty of rest.

After that, do exercises to deal with pain in the back. By doing stretches and a series of muscle strengthening exercises, you can keep your back on track. These exercises are safe to do during pregnancy and after delivery, but if you feel uncomfortable, you can stop and try another movement. Here are 10 movements for dealing with back pain:

1. Paint back stretch (to stretch the entire back)

Start on all fours and flatten your back so that it is parallel from your neck to your tailbone. Slowly arch your back from your tailbone to your shoulder blades. Hold for 5 seconds, then return to the starting position. Repeat up to 5 times.

2.Heel sits (to stretch the lower back and buttocks)

Kneel on the floor and bend forward. Stretch your arms out in front of you with your palms flat on the floor. Slowly raise your torso and return to sit on your heels. While in a sitting position, move your fingers forward to increase the stretch. Hold for 20-30 seconds then repeat 2-3 times.

3.Forward bend (to stretch and strengthen your back)

Sit on a chair with a hard back and back. Keep your arms relaxed. Slowly bend your body forward so that your arms hang out in front of you. Hold in this position for a count of 5 and sit slowly without arching your back. Repeat this movement 5 times.

4. Trunk twist (to stretch the back and upper torso)

Sit on the floor with your legs crossed. Place your left hand on your left leg, then your right hand on the floor behind your body. Slowly rotate your upper body to the right so that it passes over your right shoulder. Perform the same movement to the left by changing hands. Repeat 5-10 times for each side.

5. Rocking back arch (to stretch and strengthen the muscles of the back, hips and stomach)

Get on your knees with both hands and feet on the floor. Put weight evenly on your hands and knees. Position your back straight (not curved). Back and forth by dragging your hand back and forth 5 times. Then return to the starting position and arch your back up and down as best you can and repeat 5-10 times.

6.Back press (to strengthen the upper back and support good posture)

Stand with your back against the wall and position your feet about 25-30 cm from the wall. Press the lower back against the wall. Hold for a count of 10 and repeat 10 times.

7.Arm raises (to strengthen shoulders and upper back)

Start on all fours with your back flat as shown c at stretch . Raise your right hand straight out in front of you shoulder width apart. Hold for 5 seconds. Lower it a little and repeat 10 times. Change hands and repeat. As you get used to it, add 0.5-1 kg of weights in both hands to make the exercise more challenging.

8. Overhead pulldown (to strengthen the middle and lower back)

Stand straight, raising your hands above your head. Imagine that you are holding a barbell in your hand. Then pull your arms down by bending your elbows to the sides so that your hands are at shoulder level. Return to starting position and repeat 10-15 times and if you get used to it, add more dumbell weighing 0.5-1 kg in each hand.

9. Upright row (to strengthen the shoulders and upper back muscles)

Stand with your feet shoulder-width apart and let your knees relax. Place your arms on the right / left side with your palms facing back. Pull your elbows up in line with your shoulders and lower them back down. Contract your muscles to hold the movement. Raise back to a position lower than the starting position. Repeat 10-15 times. If you are used to it, add 0.5-1 kg of weight in your right and left hands.

10. Triangle pose (for stretching back and legs)

Start standing with your legs wide apart (wider than your shoulders). Turn your right foot so that your heel is facing your left foot. Extend straight arms to the right / left with palms facing the floor. Bend over to your right side and place your right hand on top of your shin or ankle, while your left hand is facing straight towards the ceiling. Hold for 10-30 seconds, then repeat in the opposite direction.