Pregnancy is an incredible time but it doesn't come without aches and pains. As your body gets bigger and your baby grows, you will have to deal with added weight gain and back pressures that can leave you feeling down.
Thankfully, there are a few exercises that you can do that will make you feel a lot better.
One of the most effective ways to relieve your back pain, is to lie on your right side on a foam mat. Put your foream on the mat, making sure your hand is facing away from you, lift your body up into a side plank, keeping your upper arm straight. Bring your other arm up over your head making sure your arm, abs, bum and legs are in line. Hold for 10 seconds and repeat three times. Do this on the other side.
Stand in an upright position, back straight and shoulders back. Hold your hands out in front of you, keep your upper arms pressed against your body and hold your forearms at a 90° angle, as if you are holding a tray. Slowly move your arms apart until they are at 180° angle, but don’t push your chest out. Hold for 20 seconds and repeat three sets of 10.
Pregnancy can cause your feet to swell and, with the extra weight, don’t be surprised if your feet start to hurt. Grab a tennis ball or rolling pin and stand up straight. Pop the ball under the heel of your foot and move your ankle in circular movements. Do this about 20 times and repeat on your other foot. Another one is to move the ball from heel to toe about 20 times. Repeat on the other foot.
To relieve back pressure caused by your expanding breasts, simply get down on all fours keeping your back straight. Then slowly drop your head down towards your chest while you arch your back. Hold for 10 seconds and repeat. Do this about 10 times.
Remember to always talk to your doctor if you are starting any exercises and to take things slow so you don’t pull anything.