Pregnancy is a beautiful yet physically demanding time for many women, often bringing with it the challenge of lower back pain. As the belly expands and the weight increases, the strain on the back can become unbearable.
But did you know that physiotherapy can significantly alleviate this discomfort? Proremedy Physio specialises in making your pregnancy as comfortable as possible through tailored physiotherapy techniques for lower back pain that enhance your quality of life and keep you active.
What Are the Benefits of Physiotherapy During Pregnancy?
- Improves Muscle Function: An effective exercise program can strengthen the core muscles, including the abdominal and buttock muscles, reducing the stress on your back.
- Enhances Flexibility: Regular gentle stretches, like hamstring stretches, can alleviate tight muscles, making it easier to manage daily activities.
- Prevents Muscle Strains: With a focus on the right types of exercise, including Therapeutic Exercise and core exercises, the risk of muscle strains during pregnancy is lowered.
- Stabilizes Pelvic Bones: Techniques like pelvic tilts and exercises targeting the hip flexor muscles help stabilize the pelvic area, which is vital during pregnancy.
- Boosts Mental Health: Staying active promotes better sleep, reduces stress, and maintains a positive outlook, which is crucial for good mental health.
How Does Physical Therapy Tackle Lower Back Pain in Pregnant Women?
Customized Exercise Programs
Regardless of their pregnancy, each pregnant woman’s back pain situation is unique, and therefore, there is a need for customized exercise programs. At Proremedy Physio, it is our aim to create personalised exercise regimes that are not only safe but also effective.
Manual Therapy Techniques
Spinal manipulation and some other forms of manual therapy are proven to give great results in alleviating back pain as they increase blood circulation and relieve muscle spasms. However, for the patient’s safety and the therapy’s efficacy, this therapy must be done by a qualified healthcare professional.
Safe Aerobic Activities
Performing aerobic activities sustains the natural heart rate and assists in preventing additional weight, which contributes to back pain. Simple exercises such as swimming or walking can be advantageous at this stage.
Education on Daily Life Adjustments
Understanding how to modify your daily life, from the starting position for sleep to how you lift objects, plays a key role in managing back pain.
Support and Guidance
Continuous support from a healthcare professional ensures that you are performing exercises correctly and making adjustments as your pregnancy progresses.
5 Simple Exercises Can Help With Lower Back Pain During Pregnancy
Lower back pain during pregnancy is common as the body adjusts to the growing baby’s weight and a shifting centre of gravity. Here are some effective and gentle exercises to help ease this discomfort:
Pelvic Tilts
These are excellent for strengthening your abdominal muscles and easing back pain.
- How to do it: Lie on the ground with your knees bent and feet flat. Press your lower back into the floor by tightening your abs and slightly tilting your pelvis upwards. Hold this for a few seconds, relax, and repeat 10-15 times.
Wall Squats
This exercise targets your glutes, which support the lower back.
- How to do it: Stand against a wall with your feet shoulder-width apart. Slide down into a squat, keeping your knees at a 45-degree angle. Hold for 10-15 seconds, then stand back up. Do this 10 times.
Cat-Cow Stretch
This movement enhances lower back flexibility and alleviates tension.
- How to do it: On all fours, align your wrists under your shoulders and knees under your hips. Inhale and arch your back downward (cow), and exhale while rounding it upwards (cat). Switch between these two positions for 1-2 minutes.
Pregnancy-Safe Deadlifts
Ideal for strengthening the lower back and hamstrings with minimal risk.
- How to do it: Stand with your feet hip-distance apart, holding a light dumbbell in front of you. Keep your back straight and bend at the hips to lower the dumbbell towards the floor. Return to standing by straightening your hips. Repeat 10-15 times.
Seated Piriformis Stretch
This targets the buttock muscles and relieves sciatic nerve pressure.
- How to do it: Sit on a chair with both feet flat. Place your right ankle over your left knee and lean forward while keeping your back straight until you feel a stretch. Hold for 15-30 seconds and switch sides.
These exercises are designed to be safe during pregnancy but always consult your healthcare provider before starting any new exercise routine.
In Conclusion
Applying physiotherapy to treat lower back pain during pregnancy has two positive effects; first, it relieves the pain, and second, it prepares the body for an easier delivery and a faster recovery process. Here at Proremedy Physio, our focus is on client satisfaction, so we ensure that physiotherapy sessions are customized to fit your needs. It also improves your overall well-being and the comfort with which you go through the pregnancy stage.
Our company knows the challenges associated with back pain during pregnancy, and we are ready to support you during this important period. Our team is always with you to support you throughout the process, providing safe interventions and approaches to help you control your symptoms and your baby’s well-being.
