4 exercises for pregnant mothers to help relieve back pain during childbirth

[Key Points]: Appropriate exercise during pregnancy can help with natural childbirth. The babycenter website summarizes 4 types of exercises during pregnancy that can help with natural childbirth. Expectant mothers can continue to do these exercises during pregnancy, which can not only help with natural childbirth, but also relieve back pain during pregnancy.

1. Kegel exercises

Kegel exercises mainly strengthen the pelvic floor muscles to better control the urethra, bladder, uterus and rectum. Studies have found that strengthening pelvic floor muscle exercises can improve blood circulation in the rectal and vaginal areas, help heal postpartum perineal tears, and prevent postpartum hemorrhoids. There are even studies that show that strong pelvic floor muscles can effectively shorten labor.

You can do Kegel exercises anywhere, such as on the computer, surfing the Internet, or watching TV. Follow the steps below:

(1) Tighten the muscles around your vagina, as if you were trying to hold back urine.

(2) Maintain the tension and count from 1 to 4, then relax. Repeat this 10 times. Do this 3 times a day.

2. Pelvic Tilt Exercise

Pelvic tilt exercises can strengthen your abdominal muscles, relieve back pain during pregnancy, and may also aid in a normal birth.

(1) Lie face down on the bed with your arms straight and your palms and knees supported, trying to keep your back straight.

(2) Inhale, tighten your abdominal and buttocks muscles, and slightly tilt your pelvis forward.

(3) Hold the word count for 5 seconds, then exhale.

(4) Repeat several times following the rhythm of your breathing.

3. Squat exercise

Squats may not seem elegant, but they're a time-honored exercise in preparation for childbirth that strengthens the thigh muscles and helps open the pelvis.

(1) Stand behind a chair with your feet shoulder-width apart and toes pointed outward, holding onto the back of the chair with both hands.

(2) Pull in your abdomen, lift your chest, relax your shoulders, and then lower your tailbone toward the floor, as if you were sitting on a chair. Find a balance point and try to move your center of gravity toward your heels.

(3) Take a deep breath, then stand up slowly. Repeat several times.

4. Tailor or Shoemaker Pose

This pose can help open your pelvis and loosen your hip joints in preparation for a vaginal birth, while also improving your posture and relieving back tension.

(1) Sit upright against a wall with your legs crossed and your feet facing each other (it will be more comfortable if you place a towel under your buttocks).

(2) Press gently on your knees, but don’t apply excessive force.

(3) Hold the position for 5 seconds, then relax. Repeat several times.

It should be noted that all exercises should be done slowly and adjusted according to your own tolerance. Never force yourself.

Source: 39 Health Network www.39.net

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