Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She’ll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. Watch more videos at https://www.askdoctorjo.com
The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.
The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.
Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.
Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.
Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.
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5 Best Pregnancy Lower Back Pain Relief Exercises :
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Video Rating: / 5
Have you experienced pain in the lower portion of your spine? You are not alone. About 80 percent of adult Americans will have lower back pain at some point in their lifetime.
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It is a common medical complain that is responsible for many job-related disabilities as well as missed workdays. Although most cases of lower back pain will improve on their own, it is important to see your physician if the condition lasts more than four weeks.
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[Transcript]
[Lower Back Pain]
[Doctor discussing the lower back pain risks and symptoms]
Juliet Vento:
Most people at some point in their lives will experience lower back pain. When should you seek help from your doctor? If your back pain has been lasting more than four weeks or if you’re having other symptoms like weakness in your legs or any kind of numbness or tingling down the leg, you should definitely seek the help of your doctor. There are a few non-surgical options that we can try in terms of back pain, depending on whether the back pain is acute or chronic. In terms of an acute back pain, we can try anti-inflammatories like Ibuprofen, Naproxen, perhaps entire doses. We could even try a low dose course of steroids. We could try physical therapy also. All of these are temporizing measures and hopefully they’ll get better with these. But if the back pain persists despite trying all of these conservative measures, then we’d definitely refer you to a specialist.
Many patients when struck by an episode of lower back pain are unsure of what to do? This is a quick list of frequently asked questions:
-Do I need an xray?
MRI and Xrays increase your anxiety delay your recovery when done immediately upon having a episode of back pain.
-Do I need to see a doctor?
Most cases as long as you don’t have red flags meaning certain signs or symptoms you can see a physical therapist first.
-Should I wait and see if it gets better?
Delays in seeking care can prolong recovery. Simple education on and telling people what not to do is powerful and improves outcomes
Most back problems resolve in 2-3 months close to %90. The %10 that don’t get better tend to have surgery, injections and significant delays in healing.
– Is it safe to see a physical therapist first?
Research shows that physical therapists do the same screening as physicians often more comprehensive simple because of time devoted to the evalauation. In most cases I will refer to physician if unsure of findings or red flags are noted.
-Is it safe to start gentle exercise immediately after an episode?
Yes. Typically in first 2-3 days. Research shows outcome are not as good if bed rest is beyond 3 days. The general recommendation is to move as tolerated with a walking program, getting up every 30 minutes and gentle stretches.
The question is do I go to the doctor first, when to start treatment or simple see if you get better over time.
We discuss the times when you should going to the doctor immediately or in for emergency visit. And when we can try conservative care with a physical therapist. This is a short list of things to consider if you are dealing with back especially if it has been longer than 2-3 months since the onset and is not improving.
-Either younger than 20 years of age or greater than 55 years of age.
-Non-mechanical back pain
– Violent trauma
-Long term steriod use
– Previous medical history of Cancer
-Bowel and Bladder Problems
-Systemic Systems
– Persistent restriction for lumbar flexion
-Saddle Anesthesia
-Progressive Weakness
-Unexplained Weight Loss
-No relief with bed rest
-Balance problems
These are a few of “red” flags that should be considered when deciding to see a physical therapist or a doctor first. Good luck! Please post a comment below if you have any questions.
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Official Anabolic Aliens video of: Intense 5 Minute At Home Lower Back Workout.
Give this intense 5 minute at home lower back workout a try! You get a full lower back workout without having to leave your house. Also, this works as a killer circuit to do at the gym more toward the end of your weighted back workout since it’s bodyweight only. Routines like this are great for those who travel and want to get a workout in too! No weights are needed. Your lower back will be feeling it the next day due to how effective this circuit is. 5 exercises, 1 minute long each. Follow along with the video if you’d like, a timer is run throughout on the screen!
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Can short workouts be effective? Yes. Just five minutes of exercise at a time can be beneficial to your health in lots of different ways.
It doesn’t sound like enough to make a difference but if you are short on time, five minutes can be enough to help you lose weight, enjoy better sleep patterns and feel good! Even after a workout of only five minutes, fat-burning benefits continue for the rest of the day.
This workout focuses on the lower back and is to help get it stronger and also it can help with lower back pain too if that is something you suffer from. Lower back exercises can increase the blood flow to the area and therefore help keep it mobilised and ease pain. Always get clearance from your doctor first if this is the case to ensure you are able to participate in an exercise program.
Check out the other five minute series on my channel as you can piece them together to make a longer workouts if you have more time.
Follow me on Instagram @nicolalivefitness and use the hashtag #nicolalivefitness to let me know how you are getting on with my workouts!
Each exercise is 60 seconds with no rest and is listed below in order;
1.Cat Cow Stretch
2. Bird Dog
3. Hip Raises
4. Swimmers
5. Plank
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More information about Back Pain on our website: https://age2b.com/back-pain
Back pain during pregnancy in most cases occurs in the center of the lumbar region of the spine. But in some cases, it may be located lower and on the sides. The location of pain depends on which nerve root is affected.
Back pain during pregnancy may be relieved by rest, and is usually made worse by movement. Very often nerve root compression occurs due to prolonged sitting.
Back pain during pregnancy is usually intermittent; it comes and goes during the day, and may be accompanied by tingling, burning, numbness or muscle cramps.
Most commonly, low back pain during pregnancy only affects one side of the body. The pain’s location may depend on how the fetus is positioned in the uterus.
In most cases, lower back pain in pregnancy begins to occur between the fifth and seventh month. Very rarely, lower back can begin shortly after becoming pregnant.
This exercise will focus on lengthening and strengthening important muscles associated with lower back pain. This way, we can get both quick and long-lasting pain relief.
It can be done at home, requires no equipment, and may give lower back pain relief within seconds.
Let us know how it works for you!
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at https://www.BestSpineCare.com
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
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Saint Joseph, MI 49085
**MEDICAL DISCLAIMER**
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
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No equipment is needed to start training these zones, but weights and equipment can add further layers as you progress.
I’ve received 2289 knee success stories thus far, and we’re now seeing lower back breakthroughs from the Back Ability Zero program.
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💪 Let us help you STRETCH
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Dr. Rowe shows one of his personal favorite exercises, the scorpion cobra.
This exercise takes two popular yoga poses and combines them to target everything in, and around, the lower back. That way you can get quickly lower back pain relief in a short amount of time.
As a bonus, this exercise can be done in bed and requires no equipment. Also, it can be used as a daily mobility exercise to help prevent low back pain.
Let us know how it works for you!
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at https://www.BestSpineCare.com
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
**MEDICAL DISCLAIMER**
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
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