Here are 6 Exercises for Back Pain during Pregnancy

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Back pain during pregnancy is very common and it’s no surprise. You’ve got the influx of hormones that loosen certain ligaments, the weight gain in your tummy pulling your back muscles forward and downward, and your pelvic bones shifting. All of these changes in your body are a recipe for discomfort.

Just because there’s good reason for back pain during pregnancy doesn’t mean you have to suffer through it. Use these simple exercises to help you feel better and avoid unnecessary pain medications. As a bonus, these moves will also get you stronger and better prepared for labor and delivery.

These exercises are safe and gentle enough for any mom-to-be during any phase of pregnancy.

But one word of caution: If you had not been exercising before pregnancy, then start with just 1 set of each of these exercises and work your way up as you become stronger. You may be a little sore the next day if these moves are brand new to you.

You can choose to complete these exercises as a whole back strengthening and stretching circuit, or you can pick your favorites and add them to your regular workout routine.

As with all exercises, make sure you’re breathing during each movement and working slowly with control.

1. Seated Tick Tocks

How these help ease back pain: Stretching and strengthening both play key roles in reducing and/or eliminating back pain, and this move gives you both! If the pain you’re experiencing is on the sides of your back, this move should provide some immediate relief as well as help tone and strengthen those muscles to prevent future pain.

How to do this exercise: Sit in a comfortable seated position with legs crossed. As you lean over to one side with your arms extended overhead, you will be stretching one side of your back while contracting the other side.

Hold that stretch for just a moment while inhaling a deep breath, and then exhale the air out as you contract the elongated side, return through center, and stretch to the other side.

How many? 3 sets of 10 slow reps per side

2. Figure 4 Stretch

How these help ease back pain: Some back pain can be related to tightness in the hips, which then puts pressure on the surrounding nerves. This hip opener helps create more space around the hips, relieving some of that pressure. Also, by leaning slightly forward, you get a good lower back stretch.

How to do this exercise: If you have trouble balancing on one leg, try putting your butt against the wall for support. Lift one leg and place your ankle across the top of your knee. Make sure to flex the foot to protect the knee. Hold your heel with one hand and press down on your knee with the other hand.

The lower you can squat with the standing leg, the more you will feel the stretch across your back and your hip. Gently increase the depth of your squat until you feel an intense but manageable stretch. Hold and continue to breath.

How many? 3 sets of a 30-second hold per side

3. Wide Squat with Twist

How these help ease back pain: Another hip opener, but this one also incorporates a back twist which feels really good to the spine. Also, by pressing your straight arms against your knees, you create length in your spine.

How to do this exercise: Step your feet nice and wide and squat down until your thighs are parallel to the ground. Place your hands on your thighs just above your knees and keep your elbows straight.

Turn your shoulders towards one side and look over your shoulder. Only twist as much as you can without turning your belly. The straighter you keep your arms, the more you will elongate your spine, so think of length as you twist.

How many? 3 sets of a 30-second hold per side

4. Bent-Over Front Raises

How these help ease back pain: Weak back muscles that are unable to hold the weight of your growing belly are a primary cause of back pain. It can be difficult to find exercises that can strengthen your back without using weights, machines, or belly down exercises, which are contraindicated for pregnancy.

This exercise is safe for anyone at any fitness level and can be done without any equipment. The weight of your arms over your head is enough to strengthen your back but light enough to prevent injury.

How to do this exercise: Begin by hinging at the waist to form a bent-over position; your back should be parallel to the ground or slightly higher. Clasp your hands together with your pointer fingers pointed towards the ground.

Raise your arms up until they are also parallel with the ground, in line with your back. Make sure your arms are flexed all the way straight, then slowly lower back down to the starting position.

How many? 3 sets of 10 reps

5. Glute Bridges

How these help ease back pain: Weak glutes (butt muscles) are another cause of pregnancy-related back pain. When pregnant, we often spend a lot more time sitting than standing, squatting, or walking up stairs. This leads to weaker than usual glute muscles.

How to do this exercise: Begin by lying flat on the ground with your arms down by your sides. Bend your knees and plant your heels on the floor close to your butt.

Now press your heels into the floor to raise your butt up off the floor, forming a bridge shape with your body. Squeeze your butt and back muscles at the top, and then slowly lower back down to the ground.

How many? 3 sets of 15 reps

6. Child’s Pose

How this helps ease back pain: Child’s Pose is more of a stretch than an exercise, but it certainly feels great for the back and is a great way to cool down from all the strengthening work you just did. The elongation of the spine in this pose helps relieve pressure on surrounding nerves.

How to do this exercise: Start in an all-fours position and open your knees wide apart. Sit your butt back and down as low as you can go until you can relax your weight down, allowing your back to round. Stretch your arms all the way out in front of you on the floor. If this feels uncomfortable with your baby belly in the way, you can rest on bent elbows.

How many? Hold this stretch for 1-2 minutes as a cool down stretch.

By incorporating these exercises into your weekly routine you can greatly reduce or eliminate pregnancy related back pain.

Watch this video – 5 best exercises for back pain during pregnancy

Written by Jessica Gouthro

Author Bio:

Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world.

When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby on-the-way!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Here are 9 Exercises for Lower Back Pain Relief

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

According to the National Academy for Sports Medicine, approximately 80% of the U.S. adult population will experience chronic lower back pain at some point in their lives.

With such a staggering number of adults afflicted, there is a dire need for exercises that both relieve and prevent chronic lower back pain.

Individuals who suffer from or are at risk for chronic lower back pain commonly possess a weak core. A weak core is the direct result of a sedentary lifestyle, inefficient movement patterns, and poor posture. Therefore, if your goal is to relieve or prevent chronic low back pain, it is necessary to stretch and strengthen your core musculature.

Specifically, you will want to focus on stretching and strengthening your local and global stabilization systems, which include the muscles that directly attach to and support the spine, and the muscles that directly attach the pelvis to the spine.

Having sculpted and chiseled abs is not enough to achieve lower back pain relief.

Rather, you want to think of the core musculature as an intricate system that wraps around your body and works as a whole to support proper posture and optimal movement patterns.

Below, you will find exercises to directly stretch and strengthen your local and global stabilization systems. The purpose of these exercises is to relieve tension in your lower back, as well as to provide you with a strong core foundation, rather than increase the size of your core muscles.

To increase the activation of your local and global stabilization systems during the strengthening exercises, it is important to practice the drawing-in and bracing technique:

Drawing-In: To perform the drawing-in technique, you will want to pull your lower abdominal muscles towards your spine while keeping your spine in a neutral position throughout the movement.

Bracing: To perform the bracing technique, you will want to contract your core muscles and hold the contraction tightly throughout the movement.

Depending on the severity of your lower back pain, please consult your doctor before performing these exercises. Likewise, if you experience an increase in pain during or after performing these exercises, discontinue performance and consult your doctor.

Lower Back Stretches to Relieve Tension

1. Hamstring Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg straight into the air so it makes a 90-degree angle with your torso and you can feel the stretch in your hamstrings. Support the leg with both of your hands. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

2. Knee to Chest Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg off of the mat and bring it close to your chest. Feel the stretch in your glutes and lower back. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

3. Extension Stretch

Lie down on your stomach on a mat with your legs fully extended behind you. Prop up your torso by resting your weight on your forearms, and position your hands so your palms are facing down on the mat. Feel the stretch in your back and abdominals and hold for 30 seconds. Perform 2-4 sets.

4. Child’s Pose Stretch

Sit on your shins on a mat. Extend your arms straight above your head and bend at your hips to lower your torso towards the mat. Rest your palms face down on the mat while keeping your arms fully extended. Your head should be positioned so you are looking down towards the floor. Feel the stretch in your back and hold for 30 seconds. Perform 2-4 sets.

5. Twist Stretch

Lie on your back on a mat with your arms by your sides and your legs fully extended. Take your left arm and extend it so that it is perpendicular to your torso. Twisting at your torso and bending at your knees, bring your legs up and to the right so that your quads are perpendicular to your torso and a 90-degree angle is formed at the knee.

Your legs should be stacked on top of one another. Feel the stretch in your back and hold the position for 30 seconds before repeating on the opposite side. Perform 2-4 sets on each side.

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Lower Back Stabilization Exercises to Strengthen

6. Wall Sit

Stand with your back against a wall. Squat down by bending at your knees and walking your feet out until your quads are parallel to the ground and your knees form a 90-degree angle. Make sure your feet are shoulder-width apart and your toes are pointing straight ahead. Hold this position for 30 seconds. Perform 2-4 sets.

7. Bridge

Lie down on your back on a mat with your arms by your sides and your knees bent with feet flat of the floor, shoulder-width apart, and toes pointing straight ahead. This is your starting position. Keeping your head and upper back firmly on the ground, lift your butt until your back and the ground make a 45-degree angle. Lower your body to the starting position and repeat for 12-20 reps. Perform 2-4 sets.

8. Quadruped Arm & Leg Raise

Get down on your hands and knees on a mat. This is your starting position. Raise your left arm and extend it straight out in front of you while simultaneously raising your right leg and extending it straight out in back of you. Hold the position for 2-3 seconds before returning to the starting position. Repeat with the right arm and left leg. Perform 12-20 reps for 2-4 sets.

9. Side Plank

Lie on your left side on a mat. Prop up your torso by resting your weight on your left forearm (which should be perpendicular to your body) and position your feet so they are stacked on top of each other. Lift your body off the ground so it forms a straight diagonal line. You can rest your right arm along the right side of your body. Hold this position for 30 seconds and then switch sides. Perform 2-4 sets on each side.

Watch this video – 6 Absolute Best Exercises for Low Back Pain | SIJ , Facet Syndrome Mobilisation , Lumbar Pain

Written by Kayla MacArthur

Author Bio:

Both an IAWP Certified Wellness Coach & NASM Certified Personal Trainer, Kayla MacArthur works with women who are experiencing a rocky point in their lives. She helps them find strength both inside and out so that they can be their best self. For daily tips on personal growth, follow Kayla on Instagram.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Foods You Probably Don’t Know Are Superfoods

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

I’m sure you’ve heard of goji berries, coconut, cacao and maqui as being some of the most sought-after superfoods in the world.

With all their amazing nutrients, antioxidants and vitamins, it’s no wonder people run out to their local health food stores to load up on these goodies.

But let’s face it, they are expensive. Especially if you’re like me and like to have variety! I load my cupboards up with the latest superfoods and throw them into my shakes and smoothies all the time.

But aside from these more exotic superfoods, I bet your fridge and cupboards are packed with powerful foods you didn’t even know were just as nutrient-dense and super in their very own way.

Here are 8 superfoods in particular that pack a nutritional punch, and I’m pretty sure that if you’re a foodie like me, you eat them on the regular.

Kale

This bitter leafy green has garnered a lot of attention over the past few years. From kale chips to soups, to smoothies and sautés, this is one green veggie that can be used in many creative ways. I’m going to bet you’ve already used this leafy green in a morning smoothie and I commend you for doing so!

Kale is loaded with magnesium, a mineral that is involved in over 300 detoxification pathways in the body, and is important for women’s hormonal health and stress management. In fact, due to women’s fluctuating sex hormones every month, they become more susceptible to magnesium deficiency than men.

Aside from smoothies, I personally love sautéing kale with some avocado oil, fresh chopped garlic and garnishing it with some chili flakes. It makes a perfect side dish and goes great with either poultry or fish.

Asparagus

This delicious veggie contains a powerful antioxidant known as glutathione. Glutathione is the master of all antioxidants and helps support the liver in detoxification. In fact, it can even help to combat autoimmune disease by suppressing the “bad” genes that cause autoimmune issues.

Asparagus is also a natural diuretic, encouraging the body to flush out toxins, which helps support the liver, bladder and kidneys. As a bonus of eating this veggie, you’ll also get a large dose of B vitamins, as well as vitamins C, E, K and A, all of which support immunity, gut health, energy production and heart health.

Garlic

Not a day goes by that I don’t chop, slice or roast this pungent bulb. Garlic is part of the onion family (also a superfood) and has been a medicinal food for many years. Known for its very powerful smell and taste, garlic has been used to treat cancer, diabetes, manage insulin, combat inflammation and protect the heart.

Garlic is very high in sulfur, a compound that helps to support liver detoxification. Plus, it contains immune-boosting zinc, heart-healthy potassium and thyroid-supporting iodine . And it just so happens to add the most amazing flavor to your meals!

Kiwi

If you thought oranges packed a punch of vitamin C, wait till you see how much kiwis contain. One hundred grams of kiwi contains 93 mg of vitamin C, compared to 53mg in oranges. That’s almost double!

In fact, kiwi’s nutrients remain intact long after harvesting, with 90% of its vitamin C content still present after 6 months. From fighting off colds and infections to strengthening the immune system, vitamin C serves many benefits.

Kiwis also contain a lot of beneficial fiber, helping to support the digestive system and eliminating excess toxins through the bowels. Add kiwis to a salad, smoothie or cut in half and eat the fruit, leaving the skin.

Mushrooms

From cordyceps, to chaga, to reishi and maitake, there are so many mushroom varieties to choose from. These powerhouse mushrooms help support immunity, balance hormones, are great for stamina, mental health, stress, aid in detoxification and support digestion. Yes, they can do all of that.

You can typically find these medicinal mushrooms popping up in your local health food store. From pills, to powers or fresh dried mushroom tea, there are many ways to enjoy these powerful ‘shrooms.

Apple Cider Vinegar

Made from fermented apple juice and incredibly rich in enzymes, apple cider vinegar has been used for centuries to aid in digestion. There are many beneficial substances in ACV, from naturally-occurring enzymes, to trace minerals and carbolic acids, all of which help to support alkalinity, cleanse the liver and stimulate digestive juices.

I’m pretty sure you’ve gotten on the warm water and lemon bandwagon first thing in the morning? How about taking it up a notch and adding in a teaspoon of ACV? Combined with lemon, this is one amazing morning elixir to help oxygenate your blood and balance your body’s pH. Plus, you’ll supply your body with a dose of vitamin C, beta-carotene, iron, magnesium, potassium and zinc.

Parsley

I use this herb in my cooking all the time. It’s amazing in meatloaves, homemade meatballs, chicken or even fish dishes. It’s a very versatile herb that I hope you start to use often. 

Parsley is incredibly high in vitamin A and its precursor, beta-carotene. Vitamin A is amazing for cleaning up the arteries of plaque and supporting eye health.

Parsley is also an excellent source of calcium and magnesium, which both help to protect the bones and nervous system. Aside from using this herb in meat or poultry dishes, try whipping up a fresh parsley pesto, or add a few sprigs into your morning green smoothie for an antioxidant kick.

Pumpkin Seeds

These tiny seeds are loaded with hormone protective zinc, omega-3s, B vitamins, and selenium. In fact, they have the highest iron content of any seed in the world! You’ll also reap amazing skin benefits from eating pumpkin seeds due to their high vitamin E content.

Not only do they make the perfect snack, but they are delicious in salads, roasted with a touch of sea salt or cinnamon, and can even be made into a creamy milk.

Naturally Sweetened Pumpkin Seed Milk

Ingredients:

• 1 cup raw pumpkin seeds, soaked for about 2-4 hours
• 3-4 cups spring water
• 1 t vanilla extract or a pinch of vanilla powder
• 2 pitted medjool dates or 1 T organic maple syrup (for sweetness)
• 1 T coconut butter
• Pinch of sea salt

Instructions:

1. Place all ingredients in your Vitamix or blender and blend until all ingredients are well-combined. Be sure you blend long enough to pulverize the seeds.

• Get creative with this recipe and add in your own all-natural sweeteners, like raw honey and almond butter.

• For a smoother texture, strain through a cheesecloth or nut milk bag. I personally like to consume mine unstrained. Keep unused milk in a glass Mason jar in the fridge for up to 3 days.

• Enjoy your pumpkin seed milk, and be sure to load up on these amazing uncommon superfoods for ultimate health and longevity.

Watch this video – The 6 Healthiest Foods You Probably Don’t Know Are Superfoods

Written by Samantha Gladish

Author Bio:

Samantha Gladish is the brainchild and fun loving foodie behind www.holisticwellness.ca. Focusing on weight loss and hormonal balance, Samantha coaches women all over the globe. From whole food nutrition, to strategic supplementation and using her Qualitarian approach, Samantha helps guide women to living happier and healthier. You can find her cooking up quality food on a regular basis or reading the latest health book.

Samantha is a Registered Holistic Nutritionist, Metabolic Balance Weight Loss Coach, Hormone Cure Coach and Author of The Qualitarian Life. She is also the creator and developer of the unique and popular line of all natural holistic dental products, including Salty Kisses Toothpaste™ and Hippie Floss Oil™.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook