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Pregnancy ailments? Do these exercises to relieve lower back pain during pregnancy!

Pregnancy is a wonderful experience, but it can also be accompanied by some discomforts, such as lower back pain. Fortunately, there are several exercises you can do to relieve this pain and feel more comfortable during your pregnancy. In this blog post we share some effective exercises and suggestions for resources and apps that you can consult when in doubt.

Exercises:

1. Cat Cow Stretch

The Cat-Cow Stretch is a great exercise to relieve tension in the lower back. Get down on your hands and knees, inhale as you arch your back and raise your head (Cow). Exhale as you round your back and lower your head down (Cat). Repeat this several times to loosen the muscles in your back.

2. Pelvic Tilts

Pelvic Tilts help strengthen the abdominal and back muscles, which can help reduce back pain during pregnancy. Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and tilt it forward while pressing your lower back against the floor. Hold this position for a few seconds and then return to the starting position. Repeat this several times.

3. Squats

Squats can help strengthen the gluteal and leg muscles, which in turn can improve back stability. Stand with your feet shoulder-width apart, bend your knees and slowly lower yourself as if you were sitting on an imaginary chair. Keep your back straight and your chest up. Then slowly push yourself back to the starting position. Repeat this for several repetitions.

4. Swimming

Swimming is an excellent low-impact exercise that strengthens the back muscles while relieving the joints. Swimming laps in the pool can help relieve back pain and improve your overall well-being during pregnancy.

5. Prenatal Yoga

Prenatal yoga is specifically designed to help pregnant women relax, prepare for childbirth and relieve any back pain. Yoga poses such as Child's Pose, Cat-Cow Stretch and Pigeon Pose can all help stretch and strengthen the muscles in the back.

6. Pelvic floor exercises

Pelvic floor exercises can also help relieve back pain during pregnancy. Tighten the muscles around your pelvic floor as if you were trying to stop urinating, hold this tension for a few seconds and then relax. Repeat this several times during the day.

Tips:

  • To learn more about safe exercise during pregnancy, consult reliable sources and apps. Some recommendations are the ZwangerFit app, Ouders van Nu Zwanger app and the Fit Pregnancy app.
  • Always listen to your body and stop exercising if you experience pain or discomfort.
  • Consult with your healthcare provider before starting a new exercise program, especially if you have a medical condition or are at high risk during pregnancy.

By regularly doing these exercises and consulting reliable sources and apps, you can relieve back pain during pregnancy and enjoy a comfortable and healthy pregnancy.

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