The time of pregnancy is exciting; however, it comes with its own unique set of difficulties, with back tension being among the most prevalent. While your body adjusts to grow with your baby, the muscles, spine and joints are put under more stress. What’s good? By performing safe exercises and making some lifestyle changes, you can ease your pain and discomfort. You don’t even have to leave the house. Online physiotherapy programs allow you to be more comfortable than ever to seek out professional guidance in a safe and secure manner.
Why Back Pain Happens During Pregnancy
Many factors can cause the back pain that occurs during pregnancy.
- Weight Gain: Additional weight places additional tension on your spine as well as back muscles.
- Posture changes: As your belly increases, the posture of your body shifts and can put strain on your lower back.
- Hormonal Changes: Relaxin is a hormone that’s released in pregnancy, relaxes ligaments and joints, which makes the spine more prone to discomfort.
- Core Muscles Changes: The abdominal muscles contract or are separated (a disorder known as diastasis recti), and reduce the amount of support your back gets.
Knowing these changes can help you take the necessary steps to ensure you are at ease.
Safe Physiotherapy Moves for Pregnant Women
Physiotherapy online allows you to exercise in a way that is secure and efficient during your pregnancy. Below are some suggested moves:
1. Pelvic Tilts
Pelvic tilts can help you build your abdominal and lower back muscles and improve posture.
- Place your body against the wall, push your lower body back, then hold it for several minutes, then release.
- Repeat 10-15 times, twice daily.
2. Cat-Cow Stretch
The gentle stretch will help your spine remain flexible and relieve tension.
- With your hands and knees on the floor, on your knees, bend your back upwards (cat) and then take it off (cow).
- Do 10-12 repetitions at a slow pace.
3. Seated Forward Bend
It is a gentle method to release tension from your lower back and hips.
- As you sit with your legs crossed. Slowly move toward the forward direction and keep your spine straight.
- Keep it for 15 seconds, then repeat the exercise 3-5 times.
4. Side-Lying Leg Lifts
Intensify your hips, then slowly reduce them back to an upright position when lying sideways.
- One leg is lifted sideways. Stand, and then slowly lower it.
- Repeat 10 times per side.
Tips to Reduce Back Pain
- Maintain good posture: Keep your shoulders in a straight line and don’t slouch.
- Wearing supportive footwear: Choose low heels and footwear that support your spine.
- Sleep Assistance: Use a pregnancy pillow to support your stomach and lower back.
- Exercise regularly: Avoid standing or being seated for extended periods.
- Deep Breathing: Relaxes tight muscles and eases tension.
How Online Physiotherapy Can Help
Through online physical therapy, you have access to the most qualified guidance right from the comfort of your home. The physiotherapists certified by Physiotherapy Certification are able to:
- Develop exercise programs that are specific to your pregnancy stage.
- Adjust your posture and movement immediately.
- Provide safe ways to control back pain and avoid it.
Mixing these activities with other life tips could be a big help and help you remain comfortable and active during your pregnancy.
Online Physiotherapy Services make it possible to deal with back pain in a safe and effective manner, without leaving your house.
FAQs
Do you need to be a certified physiotherapist in order to perform physiotherapy exercises when pregnant?
Yes, so long as your exercises are instructed by a licensed physiotherapist and specific to the level of pregnancy.
How often do I need to practice the exercises?
Most exercises can be performed every day or at least 4 times each week, depending on your comfort.
Do online physiotherapy sessions help with severe back pain?
Yes, Online sessions offer guidance and techniques for pain relief. Be sure to consult with your doctor in case of severe pain.
Do you know of exercises that you should stay clear of during pregnancy?
Avoid any activities with a high impact, lying flat on your back following the first trimester, as well as anything that causes discomfort.
Are these exercises helpful after the birth?
Absolutely. They strengthen your core and aid in recovery following childbirth.