Are you looking for exercise tips for back pain during pregnancy, or abdominal exercise and pregnancy (often misspelled as awdominal exercise pnd pregnancy) ? You have come to the right place. Back pain and pregnancy seem to always go together. You posture changes during pregnancy. As your baby grows, your abdomen increases in size and shifts your center of gravity. Subconsciously, you may change the way you stand, sit and walk. It is important to be aware of your posture and maintain a correct posture while gently tightening your lower abdominal muscles to support the weight of your baby. While you may find relief from stretches and exercises alone, using a maternity support belt can provide additional benefits particularly in later pregnancy.

Abdominal exercise and pregnancy/back pain pregnancy exercise – The following abdominal exercise  not only help you maintain a good posture to prevent  or ease lower back pain, but also get your body prepared for birth.

Standing well - Strengthens tummy muscles and takes the strain off your back. You can do this exercise at any time of day, and you’ll instantly feel the benefits. Always start your routine with this exercise to get the maximum benefit from all the positions.

• Stand upright and lift the top of your head towards the ceiling as though a string is being pulled up.

• Drop your shoulders away from your ears, not forcing them down.

• Use your stomach muscles at tuck the baby up and in towards you – picture him aiming for your lungs. Your coccyx (the base of your spine) should be pointing directly towards the floor.

Back Pain Pregnancy Exercise Image – Tommy Toners

Tommy toners – Strengthen your tummy muscles

Stretching of the abdominal muscles during pregnancy may reduce their efficiency in maintaining good posture and back support. It is therefore important to exercise these muscles regularly during and post pregnancy.

• Position yourself on all fours, on a firm surface, with a straight back. Concentrate hard on pulling in your stomach muscles so you’re tucking your baby up and in towards you. Hold this for a second, then gently release the muscles. Breathe regularly as you repeat this exercise 10 times.

• Sit with your legs bent in front of you, your arms behind, with your fingertips facing your back. Pull in your stomach and push your lower back towards the floor; you should see the baby tilt towards you. Release, then repeat 8 times.

Pelvic floor exercises – Strengthen pelvic floor muscles

The pelvic floor is a sling of muscle and fibrous tissue which supports the contents of the pelvic and helps control continence. During pregnancy the pregnancy hormones and the weight of the baby may have a weakening effect on the pelvic floor. Vaginal delivery stretches and weakens the pelvic floor. Recovery of this muscle is important for continence and to support the pelvic organs. It is recommended that all women exercise their pelvic floor muscles regularly throughout life.

Do these simple pregnancy exercises several times a day to strengthen your pelvic floor muscles

• Sit, stand or lie with you knees slightly apart.

• Squeeze and draw up the muscles slowly around your anus, vagina and urethra, hold for at least 5 seconds, then relax. Repeat 5 times, at least 6 times a day. Slow, strong controlled contractions are preferable.

• Now try to do 5-10 quick strong exercises. Pull the same muscles up quickly and relax them immediately. Repeat at least 4 times a day.

• Always stop exercising when you feel tired, and rest between each exercise.

• Do not hold your breath, breathe normally.

So if you are looking for abdominal exercise and pregnancy, or exercise tips for back pain during pregnancy, these are the exercises you should start doing right now. Always consult with your doctor before you start a new exercise program. For more information on pregnancy related exercises, contact the physiotherapy department at the women’s hospital, or your local council for classes with qualified instructors. Remember, physical exercises will help you stay well, feel positive and cope with the challenges of becoming a mother.

Tags: abdominal exercise and pregnancy, back pain in pregnant women, back pain pregnancy exercise tips