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Exercises To Strengthen Your Back and Reduce Pain During Pregnancy

Exercises For Back Pain During Pregnancy - Top Des Moines Chiropractor - Vero Chiropractic

If you are or have ever been pregnant in West Des Moines, it’s no surprise to you that back pain and pregnancy go hand-in-hand. Upwards of 80% of women will experience back pain at some point during their pregnancy from mild discomfort to debilitating pain.

Causes of Back Pain During Pregnancy

There are several factors that can be attributed to back pain during pregnancy:

  1. Increase in hormone production, which makes the joints less stable.
  2. Weight gain of 25-35 pounds over the duration of the pregnancy, with a majority of the weight centralized in the abdomen.
  3. Postural strain as the body adjusts to the changes in a pregnant woman’s center of gravity.

In our West Des Moines chiropractic office, we see women trying to become pregnant, while they’re pregnant and post pregnancy. Our job is to help minimize your pain, while maximizing your quality of life. Having a strong back and spine are critical steps to this effort.

Note: If you currently have back pain or feel discomfort while performing these exercises, please stop and let’s discuss this at your next visit.

Simple Exercises To Strengthen Your Back During Pregnancy

While getting adjusted is the most important, below are a few exercises that can help strengthen your back and spine as you progress through your pregnancy.

Each exercise can be held for 3 to 10 seconds and repeated 20 times in a slow and controlled manner.

Begin lying on floor with knees bent, feet flat on floor. Low back should be relaxed in neutral a position.

Pelvic Tilts

Pelvic Tilt Exercises For Pregnancy in Des Moines - Vero Chiropractic - Top Chiropractor Near Me

Begin lying on floor with knees bent, feet flat on floor. Low back should be relaxed in neutral a position.

Activate core muscles. Flatten low back against floor as you perform a posterior pelvic tilt contracting lower abdominal muscles. Slowly return to start position and repeat for prescribed repetitions and sets.

Arm Raises

Arm Raises Exercises For Pregnancy in Des Moines - Vero Chiropractic - Top Chiropractor Near Me

Begin on floor on hands and knees. Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position. Repeat for prescribed repetitions and sets.

Wall Squats

Wall Squat Exercises For Back Pain During Pregnancy in Des Moines - Vero Chiropractic - Top Chiropractor Near Me

Begin standing with upper and lower back against wall. Walk feet forward approximately 18-24 inches from wall. Place arms against wall for support.

Slide body down wall until knees have a 45º bend. Knees should maintain alignment with second toe and not glide past foot. Stop and return to start position. Repeat for prescribed repetitions and sets.

Kegels

Kegel Exercises for Pregnancy in Des Moines - Vero Chiropractic - Top Chiropractor Near Me

Begin by sitting on a chair or hard surface with your feet on the floor. Maintain a neutral spine and engaged abdominal muscles.

Contract your pelvic floor muscles as if you are holding back urine and holding back gas. Hold this position for 10-15 seconds of time while continuing to breathe. Do not hold your breath. Relax completely. Repeat.

Vero Chiropractic: Best Local Chiropractor, Des Moines and Central Iowa

Are you interested in not only reducing your back pain during pregnancy, but taking control of your health? At Vero Chiropractic, we are a Des Moines area chiropractor dedicated to helping our patients live the life they deserve through neurologically-based chiropractic care. This includes your new bundle of joy!

If you’re a new patient, click here or call us at (515) 422-9552 to learn about the special offer we have right now that will help you start living the life you deserve!

“You never know how far reaching something you may think, say or do today will affect the lives of millions tomorrow.”

- B.J. Palmer

5525 Mills Civic Parkway Suite 120
West Des Moines, IA 50266