▲ Pregnant mothers are prone to discomfort symptoms such as back pain during pregnancy; the picture shows the situation.

(Photo credit: shutterstock)

Text / Zhou Liwei, Huang Guanfang

"My waist hurts every day, but I'm pregnant, can I still exercise?" Most pregnant mothers often feel pressure and pain in the lower back. Sleeping tossing and turning at night, the reason is that the stomach becomes larger, the abdominal muscles and pelvic floor muscles are stretched, and the posture changes after pregnancy, such as hunchback, lumbar lordosis and pelvic forward tilt, will cause increased pressure on the lower back, and finally during pregnancy , the body will secrete relaxin, which makes the joint ligaments of peripheral joints, lumbar spine, sacroiliac joint, pubic symphysis and so on loosen.

Prenatal exercise can improve discomfort and help smooth delivery

Therefore, prenatal exercise is very important. In addition to improving low back discomfort and pelvic pain, it is also conducive to smooth delivery. Studies have shown that mothers who maintain exercise will recover muscle strength, flexibility and lose weight after delivery. It is fast and can reduce psychological stress, anxiety and depression during pregnancy. Among them, "low-intensity" and "high-repetition" aerobic exercise and modified yoga or Pilates are the first choice for pregnant mothers.

Please read on...

▲Figure 1: Cat-cow pose.

(Photo provided / Zhou Liwei, Huang Guanfang)

◎The following three postures are provided for reference:

●Cat-cow pose (Figure 1)

Step 1: Inhale in the cow pose, tilt the buttocks, retract the stomach slightly, sink the spine slightly, extend the chest forward, and raise the head to look forward (the exercise of the cow pose requires careful control, and the pelvis should not be tilted back too much).

Step 2: Exhale in cat style, roll your tailbone down, arch your back to the ceiling and retract your chin, follow your breathing slowly, 10 times/back, 3-4 times/day.

▲Figure 2: Relax the inner thighs and lower back.

(Photo provided / Zhou Liwei, Huang Guanfang)

●Relax the inner thighs and lower back (Figure 2)

Kneeling on all fours, step one foot out to the side, extend the spine, retract the stomach slightly, exhale and let the buttocks sit back slightly, feeling the stretching of the inner thighs and lower back, 10-20 seconds/time, 5 times / back, 3-4 back / day.

▲Figure 3: Baby pose.

(Photo provided / Zhou Liwei, Huang Guanfang)

●Baby pose (Figure 3)

In the resting posture, the buttocks sink to the heels, so that the knees can be opened so that the pregnant belly will not be squeezed. If the head feels dizzy, you can put a pillow in front of it.

▲Figure 4: Victory style.

(Photo provided / Zhou Liwei, Huang Guanfang)

●Victory style (Figure 4)

Step 1: Inhale and press your feet steadily down toward the floor, your hands toward the ceiling, your spine extended upward, and your shoulders away from your ears.

Step 2: Exhale, push your butt back, straighten your back, bend from the hip joint, and keep your knees from collapsing inward, 10-15 times/back, 3-4 times/day.

This is strength training, please rest if you feel unwell during the exercise.

Low-intensity aerobic exercise or Pilates is preferable

Remind pregnant women to stop immediately and seek medical assistance if they experience vaginal bleeding, regular uterine contraction pain, amniotic fluid leakage, dizziness, headache, calf muscle pain or swelling during exercise. If you have a history of premature birth risk, persistent bleeding, placenta previa, early water rupture, severe anemia, pregnancy toxemia, hypertension, etc., please do not try it at will, and consult your doctor before proceeding.

(The authors are Zhou Liwei, Director of the Rehabilitation Department of Asia University Affiliated Hospital, and Huang Guanfang, Physiotherapist)

☆Health news will never be missed, click like to follow the fan page.

☆For more important medical news, please go to Liberty Health.com.


  • Pregnant

  • sports

  • pelvis

  • the back

related news