{"id":1482,"date":"2020-06-30T19:09:26","date_gmt":"2020-07-01T02:09:26","guid":{"rendered":"https:\/\/motipt.com\/?p=1482"},"modified":"2021-09-14T12:09:58","modified_gmt":"2021-09-14T19:09:58","slug":"easing-low-back-strain-in-pregnancy","status":"publish","type":"post","link":"https:\/\/motipt.com\/easing-low-back-strain-in-pregnancy\/","title":{"rendered":"Easing Low Back Strain in Pregnancy"},"content":{"rendered":"

There are so many physical changes occurring in pregnancy<\/span>.<\/span> Your belly is growing, your ligaments throughout your body are loosening, and you <\/span>may not have been able to maintain your usual exercise routine.<\/span> All of this can result in one of the most common experiences in pregnancy: an aching back! This may be especially pronounced as<\/span> you go through your third trimester, when baby starts packing on the pounds and you become even more front-heavy. All that extra weight in front can mean <\/span>more pull and strain to your low back and sacrum, especially as the ligaments that help hold things in place loosen in preparation for birth. So what can you do?<\/span> <\/span><\/p>\n

Postural Changes<\/i> <\/strong><\/p>\n

All that weight in front can pull you into a more arched position in your low back, which adds to compression of the joints and overactivity of the lower back muscles. To help counterbalance this,<\/span> try tucking your tailbone underneath you periodically to <\/span>unload your back and let it stretch. Perform the below exercise to work on your posture.<\/span> <\/span><\/p>\n

Posterior Pelvic Tilt<\/span> <\/span><\/p>\n

In standing or sitting, feel your tailbone tuck underneath you, as if you were a dog putting their tail between their legs. Hold this position for a few seconds and then release, repeating 10 times<\/span>. Putting your hands on your hips can help you feel the movement of your pelvis.<\/span> <\/span><\/p>\n