One of the most common complaints during pregnancy is back pain and many women experience back pain typically starting from the second trimester. Back pains occur because of the following changes in your body:
- Weight gain – During pregnancy, a women generally gains about 11-16kg. This extra weight will have to be supported by your spine. The weight from the growing baby and uterus put pressure on the muscles to work harder and increase the stress on your joints.
- Hormonal changes – During pregnancy, your body releases a hormone called relaxin to prepare your body for birth. Relaxin causes your ligaments to relax and your joints to become looser. The ligaments that attach your pelvic bones to your spine loosen and this can make you feel less stable. As such, you may experience pain when you walk, sit for long periods of time, bend or lift things.
- Separation of abdomen – During pregnancy, the uterus stretches the abdominal muscles which can cause a condition known as diastasis recti. This is when your abdominal muscles (which run from your ribcage to your pubic bone) separate. Diastasis recti weaken your abdominal muscles causing lower back pain and difficulty in lifting objects or do routine activities.
- Stress – Emotional stress can cause muscle tension in the back which can be felt as back pain.
There are two common patterns of low back pain during pregnancy – pain around the lumbar vertebrae and pelvic pain felt in the back of the pelvis.
Lumbar pain is typically felt over and around your spine approximately around the waist level. The pain may radiate to your legs and sitting and standing for long periods of time can make the pain worse.
Pelvic pain is usually felt below the waist where the pelvis is. You may feel it deep inside your buttocks either on one or both sides or the back of your thighs.
To reduce and relieve the symptoms of back pain, Pilates is the best exercise for pregnant women as it strengthens your abdominals, lower back and pelvic floor muscles.
Each session in our studio is conducted as a private 1-on-1 session personalized according to your body condition and pregnancy progress. As every woman experiences pregnancy in her own way, this private session ensures that it is developed just for you and you have the full attention of the instructor during each session. You will progress at your own pace.
In each 55-minutes prenatal private class, you will work through a series of low impact exercises. The exercises are designed to be gentle and does not place strain on your joints and back. The sessions are structured to incorporate regular short breaks and we encourage you to drink lots of water during the sessions.
You should start Pilates as early as possible. Starting early will equip you with the necessary tools and knowledge to prepare you for your baby’s birth and post-birth recovery.