The best exercises to maintain back health in pregnancy
Pregnancy comes with a lot of lifestyle changes that you might not have been expecting — you have to eat the right foods for your baby, adjust to a changing body, and prepare your home and life for motherhood. You may also think that these nine months of pregnancy mean you have to give up your exercise routine, too. But it’s actually good for you and your child to exercise during pregnancy, even if you have to modify some of your favorite moves. Before you start any exercise routine, make sure to always take a few minutes to properly warm-up, and once you’re finished, always cool down and stretch.
A popular form of exercise during pregnancy and can help prevent back pain after childbirth too. It’s a good way to make sure the lower back muscles are exercised without strain, it keeps the leg muscles moving, improves circulation and overall health. Swimming is especially good in mid to late pregnancy when women are quite uncomfortable.
Walking – brisk walking is safe and effective during pregnancy, without putting too much pressure on your back and joints. Walking can be incorporated as part of the daily routine, even just down to the shops or around the block aim for 30 minutes per day.
Cycling – a low impact form of exercise, that also strengthens muscles that will be helpful in the later stages of pregnancy.
Prenatal yoga – yoga is easy on the joints, encourages relaxation and is great for helping with posture and maintaining muscle tone.
Pilates – a great exercise to strengthen the pelvic floor muscles and to help alleviate back pain, by supporting and strengthening rather than straining the muscles.
Aquarobics – due to the buoyancy of the water, the stress on the back is eliminated and can give a great workout while supporting the growing body.