As a chiropractor and certified yoga instructor I spend a lot of time thinking about alignment and posture. There are many reasons for pregnant women to experience back pain. The hormonal changes affect ligaments, the weight gain can compress thins and on and on.
One of the main alignment problems is the actual weight of the baby and all fluids pulling forward and down. This causes a forward tilting of the pelvis and a subsequent compression of the posterior joints.
In all my years of taking care of pregnant moms and looking over pre natal exercises, my favourite is the Mad Cat. This involves being on all fours (hands and knees) on an inhale let the belly fall towards the ground, your head should be gazing upward, on an exhale round and lift your low back, tucking your tail bone in and drop your head to look at your belly. Repeat slowly 5 to 10 times.
The rounding part counters the forward pull of the baby and can give relief to lower back pain. Start this exercise early in the pregnancy to prevent lower back pain later. See a chiropractor for maintenance adjustments. Studies show that women attending chiropractic care had less low back pain and easier deliveries.
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