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What to do in order not to feel backache ?

Hi I am a woman 27 year old and I would like to know more about backbones exercises that to me are left from each other the 5 and the 6th since three years ago ,I am pregnant with the second child and I want to know what to do in order not to feel backache
Asked On : Fri, 11 Feb 2011
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Physical Therapist or Physiotherapist 's  Response
Hi Dear,

Congratulations on your pregnancy !

Well, yes you need to take care of that back as it takes an extra weight of the increased abdomen now.

You need to do the following:
Protect your back by -
1. adopting a straight upright posture,
2. use some flat/low-heeled shoes,
3.sit well with right support,
4.when you are resting - raise your feet & legs to relieve the pressure from the pelvis,
5.start lying on a firmer mattress in later stages of pregnancy,
6.always turn by your side to get up from the bed,
7.try not gaining too much weight.

Spinal exercises - If not prevent they will definately reduce the pain -
1. knee hug: lie on your back with your arms hugging your knees (make space for your bump) and gently roll from side to side to release tension from the pelvis & lower spine, 5 times

2. Spinal Twist: Lie on your back with your knees bent & feet together arms at shoulder height, now slowly drop your knees to one side while turning your head to opposide & vice-versa. 5 times each side.

3. Spinal Relaxation (Pelvic Bridging): Lie on your back, with your knees bent, shoulder width apart, with your arms at your side. Lift your body (Hips, Pelvis) up slowly & slowly bring it down exahling out at same time. repeat 5 times.

4. Pelvic Tilts: Lying on your back, with knees bent, pull in your abdominal muscle, squeeze your buttocks, & press the curve of your back into the floor. Hold for 10 sec (don't hold your breath) and release slowly. 5 times

5. Knee squeezes: Lie on your back with your knees bent & your feet together. Put any object between the knees and squeeze it for 10 sec & then relax. the contraction should be absolutely painless.

6. Spinal Stretch: Sitting down on knees bent, legs slightly apart to make way for your belly, stretch your arms out in frony of you along the floor. Feel the stretch all along the spine.5 times

7. Cat Stretches: Kneeling on all fours, Knees & arms shoulder feet apart, Arch your back into a hump, clenching your hip, & tucking your pelvis in. Hold and then release slowly until back is flat again.5 times

Ask for further help, if needed.

Have a safe delivery.

Dr.Shirish Sachdeva
Orthopaedic & Neurological
Physical Therapy & Rehabilitation
Lifestyle Medicine Counsellor
Answered: Fri, 11 Feb 2011
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