Leading neurosurgeon, Dr Richard Parkinson explains the best exercises to do throughout your pregnancy.
It is estimated that up to three quarters of women will experience some kind of back pain during their pregnancy. The pain can be caused by a range of factors, including weight gain, posture changes as the centre of gravity shifts, hormone changes which allows the ligaments and joints to relax and loosen and muscle separation as the uterus expands.
Gentle exercise throughout pregnancy can help alleviate back pain, and while the exercises shouldn’t be strenuous, it can be a great way to stay healthy and support the back.
Safe exercises during pregnancy
Swimming – 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 (on a stationary bike) - a low impact form of exercise, that also strengthens muscles that will be beneficial 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 provide a great workout while supporting the growing body.
Breaking it down
First trimester – Given back pain is not common during the first three months of pregnancy, if there are no previous back issues, maintain a usual exercise programme.
Second trimester – Exercises such as swimming, yoga, pilates, as well as using the elliptical trainer and core exercises are all safe. It’s important to not to train to complete exhaustion, and would be beneficial to receive a massage weekly.
Third trimester/pre labour - Back pain due to stretching and increased weight is common, try swimming as much as possible. Some women find lying on their side helps back pain. If a woman experiences pain, numbness or weakness in the legs she should let her doctor know.
It is estimated that up to three quarters of women will experience some kind of back pain during their pregnancy. The pain can be caused by a range of factors, including weight gain, posture changes as the centre of gravity shifts, hormone changes which allows the ligaments and joints to relax and loosen and muscle separation as the uterus expands.
Gentle exercise throughout pregnancy can help alleviate back pain, and while the exercises shouldn’t be strenuous, it can be a great way to stay healthy and support the back.
Safe exercises during pregnancy
Swimming – 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 (on a stationary bike) - a low impact form of exercise, that also strengthens muscles that will be beneficial 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 provide a great workout while supporting the growing body.
Breaking it down
First trimester – Given back pain is not common during the first three months of pregnancy, if there are no previous back issues, maintain a usual exercise programme.
Second trimester – Exercises such as swimming, yoga, pilates, as well as using the elliptical trainer and core exercises are all safe. It’s important to not to train to complete exhaustion, and would be beneficial to receive a massage weekly.
Third trimester/pre labour - Back pain due to stretching and increased weight is common, try swimming as much as possible. Some women find lying on their side helps back pain. If a woman experiences pain, numbness or weakness in the legs she should let her doctor know.
Help for back pain during pregnancy
Pregnancy can be a strain on the body and it’s normal to experience aches and pains throughout. But if back pain becomes excessive or there are any sudden changes – especially if there is a history of back problems pre-pregnancy – make sure to seek medical advice.
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