Walking to Ease the Pressure During Pregnancy

As your body changes to meet the needs of your growing womb dweller, you may experience pain and pressure in your back and pelvis. Gentle aerobic exercises like walking can strengthen your back and pelvic muscles, leading to less back pain during pregnancy, says Deepak Chopra, M.D., writing for Huffington Post. Lace up a pair of comfy walking shoes and walk your way to relief.

  1. Causes of Pressure and Pain

    • Your center of gravity moves forward, putting pressure on your lower back. You lean back to balance yourself, placing even more pressure on your lower back. In the third trimester, your abdominal muscles become too stretched to help support you so your lower back muscles takes on the job, causing muscle aches. Toward the end of your third trimester, your baby's head sinks lower into your pelvis, putting pressure on your hips and pelvis.

    Gear Up

    • Make sure you put on comfortable, cushioned walking shoes that have low heels and plenty of arch support. There are support belts and slings for your belly that can help take the pressure off your back and pelvis. You could wear one while doing your walking workout, and anytime you're up and about .

    Stay Hydrated

    • Bring a water bottle filled with plenty of cool water with you. You might even want a spray bottle filled with cold water to mist yourself if you're walking in warm weather. Avoid exercising in hot or humid weather because you can overheat or dehydrate easily; instead, hit the treadmill in an air conditioned room or gym.

    Proper Walking Form

    • It's important to watch your posture while walking, especially because being pregnant can throw it off and put strain on your back. Keep your neck tall and chin level. Make sure your hips are in line with your shoulders so that there's as little curve in your lower back as possible. Bend your elbows and swing your arms to help you walk faster while maintaining balance. A track is a great walking location for pregnant women because the surface is softer and very even, making it easier on your back and hips.

    Stretching

    • If your goal is to relieve pain and pressure, stretching after your walk is definitely something you should do. Walking warms up and loosens your muscles, allowing you to stretch them more easily and deeply. Try this stretch to ease lower back pressure. Get on all fours with your spine long and flat and your head aligned with it. Round your back the way a cat arches its back, and hold it there for a few seconds. Release and return to your flat back position. Repeat for 10 reps.

    Safety Considerations

    • Consult your midwife or obstetrician before starting any exercise. She can tell you whether exercise is OK for you during your pregnancy based on your medical history and any pregnancy complications you may have. Do not walk or do any exercise to the point of breathlessness or exhaustion, since your baby needs oxygen at all times. If you experience dizziness, difficulty breathing, vaginal bleeding, fluid leaks or contractions while walking, stop and contact your midwife or obstetrician immediately.