Back Pain and Core Strength

Please note: When performing any of the following exercises, avoid any that require you to lay flat on your back once you’ve reached your third month of pregnancy. 

Abdominal Bracing

This exercise helps you to learn how to maintain mild abdominal contractions to support your lumbar spine. To correctly brace, try to contract your abdominal muscles, without holding your breath. You should be able to breathe evenly while bracing.

  • Lie on your back with your spine in a neutral position. (Neutral means maintaining the natural curve in your spine.)
  • Keeping this position, concentrate on contracting your abdominal muscles without ‘drawing in.’
    • Important: this exercise involves hardening or tightening your muscles, not hollowing your abdominal area.
  • Hold this position for five to ten seconds. Repeat three to five times. Perform one to three sets.

Once mastered, use this technique to protect your spine, enhance all core stability exercises and support daily activities, such as lifting your baby.

 

Exercise moves

Building a strong core means regularly doing exercises that target your abdominal, hip and back muscles. The following three exercises will help keep your core muscles strong:

Pelvic Tilt

  • Starting position:
    • This can be done sitting, standing, lying on your back or on all fours.
    • Use your abdominal muscles to slowly move your pelvis.
  • The move:
    • Bring your pubic bone forward, tucking your buttocks in with a ‘scooping’ motion. Hold for two to three seconds.
    • Rock your pelvis in the opposite direction to arch your lower back and direct your buttocks out.
    • Identify a pain-free range of motion and work within that range.
  • Repetitions: Repeat three to ten times. Gradually work up to three sets.
  • Rest for 30 to 60 seconds between sets.

 

Arm Extension

  • Starting position:
    •  Kneel down on your hands and knees. Keep your spine in a neutral position and maintain an abdominal brace (by tightening your stomach and buttock muscles).
  • The move:
    • Extend one arm out in front, as much as you can. Even a little way makes a difference. The goal is to make your arm parallel with the floor. Be sure to keep the rest of your body stable.
    • Hold for two to three seconds. Return to starting position and switch sides.
  • Repetitions: Repeat three to ten times. Gradually work up to three sets.
  • Rest for 30 to 60 seconds between sets

https://adelaideclinic.ca/pregnancy

Get Started With
Adelaide Clinic Today