Exercises to Ease Back Pain During Pregnancy
One of the not-so-happy side effects of pregnancy—especially in the later months—is a nagging, ever-present pain in your lower back. Since your partner can’t always be on call for an emergency massage, it helps to know some simple stretches that can provide at least some short-term relief. One of these is the dromedary droop (named after the camel, since when you do it, your back will curve like a camel’s hump). It’s recommended to help alleviate some of the pressure that your uterus puts on the spine.
Here’s how to do it: Start out on all fours (use a mat or towel to protect your knees), hands aligned under your shoulders and knees under your hips. Keep your head and neck relaxed and in line with your spine. Draw in your abdominals and squeeze your butt, rounding your back toward the ceiling as you drop your head. Pause for a moment; then slowly release to return to your starting position (back flat and spine neutral). Repeat 8 to 10 times or as often as needed, breathing evenly throughout. You can do this stretch daily to help relieve back pain.
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Expert source: Melissa M. Goist, MD, assistant professor, obstetrics and gynecology, The Ohio State University Medical Center.