Aug 22, 2008 6:54 pm US/Eastern
Exercises To Reduce Post-Pregnancy Back Pain
NEW YORK (CBS) ―
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Back pain is an inevitable symptom during and after pregnancy for many moms, but there are ways to get relief. Specific exercises help women cope with, and eventually overcome, the pain.
ACC
Back pain is an inevitable symptom during and after pregnancy for many moms, but there are ways to get relief.
Specific exercises help women cope with, and eventually overcome, the pain.
"It kind of started out as a dull [pain], almost like a numbness in my back, but it just kept getting worse," Veronica Charland said.
Since the birth of her second child, Veronica's back pain changed her life.
"It started in my lower back, and then it kept going down my leg," Veronica said. "I just couldn't, I couldn't bend over to get my shoes on."
The pain is caused by pressure on the joints and ligaments of the spine. It's brought on by a change in a woman's hormones and her weight.
"The center of gravity within the human body changes itself, and it puts more pressure of gravity on the smaller back joints in the lumbar spine, increasing the normal curvature of the spine to a point where it puts more pressure back there," Dr. Harold Dalton, a pain medicine specialist, said.
Medication and injections are used to manage the pain, but a series of four exercises can also make a big difference.
First, lie on your back with your knees bent and your feet flat on the floor, and lift your hips.
Next, position yourself on your hands and knees, extend one leg and the opposite arm until they are parallel to the floor. Make sure to keep your back flat and alternate.
The wall slide requires you to stand with your back against the wall, and slide down with your legs at a 90-degree seated position.
The use of a stability ball to perform pushups can also be effective. Be sure to keep your back and legs straight.
These exercises helped Veronica get back to living her life.
I can actually ride the bike with my kids again," Veronica said. "I feel like a whole new person – I feel alive again."
All these exercises can be done at home and will help anyone with back pain, not just pregnant women.
But make sure to talk to your doctor first to make sure you're doing them safely, because if you do them wrong, they could do more harm than good.
Anyone suffering from back pain can also benefit by slimming down if they're overweight. The extra pounds can add pressure to your back, making the pain worse.
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
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