|  | Family Health | Womens Health

Prenatal Back Stretch

Lower-back pain is a common complaint of women who are expecting. This is due to changes in the body as it stretches to prepare for childbirth. The growing belly offsets the center or gravity, putting pressure on the lower back. In addition, loosening ligaments make it difficult to keep the pelvis stable. The combination of these and other changes causes many women to have increased back pain as they near their due date. However, prenatal back stretches can provide relief.

  1. Dromedary Droop

    • The dromedary droop, also known as the cat/cow pose in prenatal yoga, will help relieve lower back pressure while giving your back a gentle stretch. Begin by getting down on your hands and knees; use a yoga mat for cushion. Keep your head straight and your neck aligned with your spine. Your body should be relaxed as you roll your back to form a hump, like a cat stretching, and you drop your head down. As you move into this position, gently tighten your abdomen and buttocks. Hold for a moment and then drop your belly down towards the mat so that your back is arched. At the same time, lift up your chin and chest so that you are looking up toward the ceiling. Hold for a moment and then relax back to the starting position. Repeat this stretch daily as many times as needed.

    Prenatal Child's Pose

    • The child's pose is another yoga stretch that can be modified to relieve back pain for pregnant women. Begin on a yoga mat and kneel on both knees with your heels pointing up. Your knees should be more than hip-width apart so that your belly and abdomen can fit in between. Sit down on your heels. Slowly begin leaning your torso forward by walking your hands out in front of you until you feel a gentle stretch in your hips and lower back. Breath naturally as you perform this stretch. Widen your legs as necessary to accommodate your stomach and put a pillow between your legs or under your torso if you need a prop. Hold this pose for a couple of minutes and then walk your arms back towards your body to return to the starting position.

    Squatting Stretch

    • The squatting stretch will help stretch your lower back and relieve back pain, as well as strengthen the legs and perineal muscles, according to Parenting Weekly. To perform this stretch, begin by holding onto a counter or piece of furniture for balance. Widen your legs so that your torso has space to rest between them. Squat down, allowing your back to elongate. The bigger your belly, the more space you will need. Allow your hips to open up to take the pressure off of your back. Parenting Weekly recommends doing this stretch "one minute at a time, 10 times a day" to help reduce back pain.

    Considerations

    • Each pregnancy is different; therefore, it is important to always consult with your physician or OB-GYN first before starting these or any other stretches. He or she will be able to consider any risk factors and advise you on the safest forms of stretching for each stage of your pregnancy. It is also important to listen to your body. None of these stretches should cause pain. If you begin to experience pain, you should not continue with that stretch. Finally, feel free to make any adjustments to accommodate your growing body so these stretches are as comfortable as possible. This may include using more than one yoga mat or pad, using pillows or blankets to prop your abdomen, or having someone assist you as you transition through the stretch.

Womens Health - Related Articles