Exercise during pregnancy will help with back pain, swelling, varicose veins, constipation, insomnia and fatigue. Some symptoms are due to an underlying condition, so always check with your OB first!
Exercise for Back Pain during Pregnancy
With your increase in weight and the fact that it is “frontloaded” you may begin to experience even greater soreness. If your boobs double and triple in size you may get even more back pain, and pain during exercise. Your core muscles act as a back brace, so back and abdominal strengthening is key. Here are 3 exercises you can do a few times a week for a few minutes.
- Blade-activate your core, touch fingertips in front of chest with elbows parallel. Without arching your back (keep core activated) act as if you would touch your elbows behind you. Squeeze the upper back.
- Rotator-activate your core, place elbows at hips with forearms open. Without arching your back (keep core activated) act as if you would touch the back of your palms together behind you. Squeeze the upper/middle back.
- Lat pull-down-activate your core, place arms over your head with palms forward. Without arching your back draw your elbows slightly behind your hips. Squeeze the middle of your back.
Exercises: Blade, Rotator, Lat pull-down (no weights) 2 sets of 15
Varicose Veins and Swelling during Pregnancy
Two of the most frequent complaints that pregnant women have are varicose veins and swelling. For most of us you never knew varicose veins ran in your family until you got pregnant and wondered what the heck was growing on your leg. Good news about those? Well when you exercise, you increase blood flow to all the tissues in your body. That increase / stimulation of blood flow will help reduce swelling and prevent the formation of varicose veins.
Pubic Pain during Pregnancy
Pubic pain is common in the 3rd trimester especially if you are expecting your first child. The bones and connective tissues in your pubic area are spreading. It is not harmful, but make sure to ask your doctor if you feel it’s in excess. Exercise will not make this condition worse.
Other Pregnancy Conditions
Instead of going into recipes for morning sickness, fatigue, constipation, IBS and all the other fun things that come with pregnancy, here is some advice. Exercise will help minimize most of them! There is not any other one-size fits all solution to all the common complaints!