Lie on your back, bring your knees up. Put your hands on your knees and press down a little until you can feel your whole lower back kind of flatten to the floor. Then gently roll your knees around in a circular motion.
Plow pose (if you know you can do it safely. If not, you could lie on your back with your legs in the air and ask your H to push your legs back toward your head gently.).
Sometimes a sideways twist lying on your back can help.
Bend over while standing or seated with your legs straight out in front of your and hold your toes.
Lay on your back and hug your knees into your chest. You can play with the angle of your legs to start stretching different parts of your back.
Lay on your back and put your calves on a chair (your thighs will be perpendicular to the floor). Lay here a while to try to get the low back to release.
Plow pose (if you know you can do it safely. If not, you could lie on your back with your legs in the air and ask your H to push your legs back toward your head gently.).
Sometimes a sideways twist lying on your back can help.
Bend over while standing or seated with your legs straight out in front of your and hold your toes.
I would not recommend plow or a spine twist during pregnancy.
I was just about to recommend this. Good call. There are physical therapists who specialize in women's health. They can help you with some safe stretching and also instruct you on some exercises you can do now to help your labor go a bit easier. Perhaps you could see one just to make sure you don't make the problem worse?
Until then I would apply heat to try to get the muscles relax a bit.
Post by game blouses on Jun 22, 2013 12:41:32 GMT -5
mekiakoo - See if your OB will prescribe some sessions of physical therapy. Mine gave me 12 sessions and they were a lifesaver. I learned some good exercises, and in the 3rd trimester she just rubbed my back and loosened the "congestion."