Backbone exercises

Lower back pain is a complaint among many expectant women, especially those in their third trimester of pregnancy. This, just as all changes in pregnancy, will cease a few months after delivery. The pain is caused by two major factors.

Rapid weight gain: On average, a pregnant woman can gain about 12kg to 13kg. The weight gain is mainly caused by the baby developing in the womb. This in turn stretches the abdominal wall and imparts pressure to the back muscles. When these muscles are stretched, they lose their ability to maintain the body posture and in the end the back pains from the strain.

Hormone production: A hormone known as relaxin is released during pregnancy so that the joints are more mobile. This increase in mobility causes less stability of the joints, therefore back pain. Relaxin also helps in the delivery process. It enables the pelvic bones to shift easily, to pave way for the baby’s exit from the womb.

Work out for relief
Little or no activity can lead to stiffness, weakness and lack of endurance to pain. Therefore, most soreness is relieved by gentle activities that help you strengthen your stomach, back, and legs. Engage in exercises that help reduce back pain. Aerobics such as swimming and walking are crucial and helpful. Strengthening exercises such as those that focus on supporting muscles on the back, stomach and legs will help to decrease the back pain. They also help in fast recovery, thus preventing the risk of disability. Furthermore, these activities are not complicated and can be done at home without any special gym equipment.

Robert Mwangi, a gym instructor, gives an insight into various exercises that can ease back pain:

Pelvic tilt: Lie on your back with knees bent and feet on the floor and arms at your sides. Lift your buttocks off the ground then do a pelvic tilt. Hold on for three seconds, or more. Then place your hand on the back while trying to flatten the lower part of the spine to the floor.

Arm and leg raises: Get on all fours and keep your back straight. Lift your left arm and right leg to form a straight line with the spine and stay in that position for a moment and alternate.

Wall squats: Stand against a wall and press the lower back against it, then slowly squat as if to sit down. Keep your back lengthened and straight and open your legs while at it. Press your elbows against your thighs when squatting to increase the stretch of the inner thigh and the pelvic area. Then go back up and repeat severally. This exercise can be diversified by placing pillows on the floor near the wall where you will squat on to. You can also do a half squat by holding on to something firm and placing your left foot in front of your right. Then, point your left knee slightly out and slowly lower yourself to the floor keeping your bottom tucked in and your back straight. Stand and alternate the positions of the legs.

Sit up straight: This helps to strengthen the back muscles. A cushion in the small of your back is a comfortable option especially while driving.

Avoid:
Strenuous exercises and postures: Sit ups, lifting heavy weights and touching the toes while standing as forms of exercises are a no-no when you are experiencing backaches. These may multiply the intensity of the pain. Steer clear of walking or standing for a long period, carrying heavy loads or standing on one leg.

On the same note, avoid shoes that do not provide adequate support, and while picking something from the floor, squat as opposed to bending.

Note:
You should take it easy and have occasional breaks with any activity but if the pain increases, stop it immediately. Good nutrition is important to back up the exercises, especially calcium-rich food. Massage helps in giving relief too. Applying a cream or a soothing rub on the back helps stimulate blood flow to the strained area. Ice gives a temporary relief by numbing pain. However, it should not be used for long as it may cause more inflammation to the tissue.

Seek medical advice: If pain persists or increases, the gynaecologist may advise you take pain relievers. Do not use over the counter drugs if they have not been recommended by the gynaecologist, as they may harm the unborn baby. Also consult with the doctor on the form of exercises you are engaging in so that he recommends what is right and corrects what is being done inappropriately. Report any strange changes or feelings you get after performing any kind of exercise.

END: PG24/42