5 Easy Exercises To Relieve Back Pain During Pregnancy.

5 Easy Exercises To Relieve Back Pain During Pregnancy.

Should you exercise during pregnancy?

A good rule of thumb is that if everything goes well, you can do every exercise you do before conception. If you don’t have the exercise habit, it’s time to start. Exercise strengthens and tightens the muscles some of which you will use during childbirth. It also speeds up blood circulation between you and your baby. Pregnancy exercises eliminate most of the discomfort you experience during pregnancy (such as back pain), increase your energy level and make you feel better emotionally. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that you start exercise for 5 minutes each day and gradually get out for up to 30 minutes.
Should you exercise during pregnancy?

here are some tips from the American College of Obstetricians and Gynecologists:

Try to keep your workout time around 30 minutes.
Always take a warm-up and relaxation time (in addition to 30 minutes of exercise).
Avoid challenging, passive stretches, such as reaching your toes or flexing a knee-high beam. Pregnancy hormones cause your joints to become looser, while excessive stretching, which can cause novelization, carries a greater risk in pregnancy.
Avoid sudden shaking or jumping movements or changing position quickly.
Limit aerobic movements to low-impact types, especially if you don’t have a habit of exercising before pregnancy. Fast walking, swimming and riding an exercise bike are good options.
If you are taking an aeronics course, exercise only on board or frequently carpeted surfaces and be sure to let the instructor know that you are pregnant.
With good posture and them
Birth Exercises

You can do these two easy exercises every day to prepare your muscles for a big task such as childbirth.

1st. Tightening Abdominal Muscles

This exercise tightens your abdominal muscles to support the spine and help reduce back pain. The abdominal muscles will also take on the task of pushing the baby out during the second stage of birth. Sit upright on a chair. Maintain position for seconds by lifting your right arm while lifting your left knee as high as you can. Repeat using your right knee and left arm. Make 10 sets, many times each day.

2nd ed. Kegel Exercises

This exercise can be done anywhere, anytime and without anyone noticing! The pelvic floor muscles are more elastic, making it easier for the baby to pass through the pelvis during birth. For Kegel exercise, tighten the muscles around the urinary tract, vagina and anus (assume you’re trying to hold your urine). Muscle in for a few seconds and let go. Every day many