Back pain from your baby bump? Try these…

With your precious cargo continuing to grow, it’s no surprise your supporting muscles are putting up a fight. The good news is that there are plenty of safe ways to ease pregnancy pains and keep you and your baby happy.

Stretches:

Hamstring Stretch

Face a sturdy chair and place one foot up on it, keeping your hips and feet facing forward. Holding your back straight, lean forward from your hips to feel a stretch in the back of the thigh. If your knee bends or you struggle to keep upright, try a lower step. Hold for a moment then repeat on the other side.

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Neck Stretch

(stretches isolated muscles in the neck)

Sitting comfortably, lean your forward and to the right. With your right hand, reach up behind your head and pull gently. Hold for a moment then repeat on the opposite side.

The Angry Cat

(stretches the whole back and abdomen)

Position yourself on all fours, with your shoulders over your hands and hips over your knees. With your chin and pelvis tucked in, round your back up into the ‘angry cat’ position. Hold for a moment then slowly arch your back in the opposite direction, lifting your head as you move. Hold again then repeat. Aim for 5 to 10 reps.

Glute Stretch

(stretches the glutes)

Sit in a sturdy chair and rest your left ankle on your right knee. Keeping your back straight, slowly bend towards your knees to feel a stretch in your glutes. Hold for a moment then return to you starting position and repeat with the opposite leg.

Seated Twists

(stretches the lower back)

Sit up straight on a bench or sturdy chair. Cross your arms in front of you, keeping them away from your body at shoulder height. Hold your body straight and slowly swivel your shoulders to the right, rotating as far as is comfortable. Hold for a moment then swivel to the other side. Repeat this movement for 5 to 10 reps.