- the natural curve in your lower back is exaggerated as your belly grows, causing lower back and hip pain
- this lower back curve causes an exaggerated curve in your mid spine which makes our shoulders huntch forward
- at the top of our spine, we experience a forward curve to try and balance all these other changes out. This brings our head further forward, putting strain on our neck and upper back muscles.
An overall strength program is always best – you don’t want to end up with strength imbalances & overall strength is important not just for pregnancy, but your whole life! However there are three muscle groups that when strengthened, lead specifically to a more comfortable and healthy pregnancy.
1. Your core. Sorry about that. It’s important for everyone to have a strong core and it’s no one’s favourite muscle group to strengthen. Pregnancy further exaggerates the need for a strong core because your core muscles support your growing belly & your spine. A stronger core will mean less postural changes as your baby grows. Exercises to try: Beginner: Bird Dog
Intermediate: Plank Pose
Advanced: Spiderman Plank
2. Your glutes. Your glute muscles provide stability for your lower back, which greatly reduces back pain during pregnancy. Strong glutes also reduce the “pregnancy waddle” which we all know and love. Exercises to try:
Beginner: Hip Thrusts on a bench
Intermediate: Goblet Squats
Advanced: Reverse Lunges
3. Your upper back. Remember that forward-curvature of our upper spine we talked about? Your upper back muscles pull your shoulders down, back & into proper alignment. Bonus factor: you’ll have a much easier time carrying your baby with a strong upper body! Exercises to try:
Beginner: Reverse Flys
Intermediate: Cable Rows
Advanced: Wide-Grip Pull Ups