3 Exercises To Relieve Back Pain During Pregnancy

Having a strong core is essential to relieving lower back pain during pregnancy. A strong core is the foundation of a strong body. Our aquaBelly classes incorporate Pilates and Yoga low impact exercises that build core strength and a strong, flexible spine! Here are three of my favorite pool exercises that have helped me during my pregnancies and continue to help with the occasional lower back pain while I lift my 21+ pound babies! ​

Exercise 1:  Back Extension 

There are so many benefits to the back extension exercise other than just strengthening the back. Notice how the abdominal muscles are engaged throughout and are being stretched, the spine is engaged as well as the work of the arms and shoulders. What’s not to love about the pool version of the Flying Eagle?

Step One: Holding on to the pool bar or side with your elbows bent and chin almost touching the bar/side. Bring your knees up to the pool wall.

Step Two: Engaging your core muscles, gently extend your legs back (do not kick off the wall) and contract your low back muscles and glutes to extend your body, lifting your torso to the surface of the water.
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Step Three: Hold for 3 seconds and gently return back to a knee tuck position. Repeat 20-30 times.

Exercise 2:  Poolside Side Stretch

Stretching is such an important component of your workout routine. When you stretch underwater it allows you to move your joints and limbs using a wider range of motion and greater control as opposed to stretching on land. It only takes a few minutes to feel the benefits of stretching. You will improve flexibility, reduce injury and release tension.

Step One: In a standing position starting with your right side nearest the side of the pool, stretch your right arm out and grasp the side of the pool (do not place your entire arm on the side). 
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Step Two:  Keeping your legs slightly open; raise your left arm so that it goes over your head almost touching the side of the pool, bend your waist to the right; , hold the stretch for 10-20 seconds and then return slowly to the initial position; repeat with the other arm/side until you complete 3 sets for each one 

Exercise 3:  Warrior II Pose

Building strength and stability and overall flexibility is an important component of the Warrior II pose.  
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Step One: Stepping out allow your front knee and angle to align. 

Step Two:  Focusing on your legs, elongate those muscles and get stable. 
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Step Three: Stretch both arms out to the side, feel your muscles being engaged and bring the shoulder blades back towards your spine.  Hold this for 10 seconds and gently return back to a standing position.  Repeat 10-20 times. ​

Did you know that 90% of our body weight is buoyant in the water? If you are dealing with excess weight, it is probably putting too much pressure on your knees and back, which is why the AAF recommends water fitness because your joints are protected from stress and strain. ​aquaBelly® provides a safer exercise environment for expecting women.  All of our exercises are performed in the water allowing for less wear and tear on joints, creating a workout safe from injury as it is buoyant and nearly non-impact.