The Weight of the World on My Back
What do you get when you add a 34 week pregnant belly and DDD boobs? A lot of back pain! Many pregnant women experience back pain and we all try to find unique ways to stretch, sleep, bend, sit, just to find a few moments of relief! During my first pregnancy, I was miserable and eventually began visiting a chiropractor regularly. I even scheduled some prenatal massages in-between chiropractic visits. Even those costly remedies offered short term relief.
I read a lot about the reasoning for back pain during pregnancy: the loosening of ligaments, hormones, weight gain, change in center of gravity, all things we moms-to-be cannot avoid. One suggestion by my doctor and all sites I read for relief tips: EXERCISE!
So with that, I decided to keep strengthening my back muscles throughout this pregnancy. Notice I said “throughout.” Exercising isn’t like getting a quick adjustment or massage for instant relief. Instead, it is a slow therapy that conditions your body to prevent extreme back pain. I have focused many of my workouts on my core and back muscles. Now that I’m in the third trimester, it’s gotten more difficult to implement core exercises that do not require me to lie on my back. But don’t you fear, there are third trimester friendly workouts that will help strengthen those muscles and alleviate your pains.
Pregnancy Back/Core Workout
repeat entire workout 3 times
- Standing Weighted Oblique Crunch (do as many as you’d like, but try for 10 on each side)
- Weighted Oblique Twist ( can do as many as you’d like, try for 15 on each side)
- Leg Raise Crunches (10 on each leg)
- Wall Squats (hold for 30 – 45 seconds)
- RDLs (Do as many as you’d like, I love these!)
- Side Plank (hold for 30-45 seconds)
You can also do yoga/stretches that will feel incredible on those aching bones: Cat Cow and Child’s Pose are my favorite! I may have fallen asleep in child’s pose a few times, but sleep is important for making a baby right? I’m trying to get lots of rest because my little guy should be coming in about 6 weeks!
Hope you can take some of the pain and discomfort off by incorporating some of these into your daily routine. If you have any favorite routines, I’d love to hear about them in the comments below!
Happy Baby Making. XO