Are you expecting? Heartiest congratulations to all, those who are reading this and expecting a baby soon. Having a child is one of the best feelings in the world and brings incomparable joy to the family. But gestation can be a tough time with sore backs and hip pains. Medications are available to soothe the pain. However, excessive consumption of medicines may not be a wise decision as it could have an adverse effect on the child.
If you have experienced back and hip pain, then you would be able to understand the discomfort that comes with it. While it may be bearable for people in general, pregnant women often find it quite painful. Yoga has the power to relief the body of stress and rejuvenate vital areas of the body to provide complete relaxation. It works on all aspects of a person, including mental, physical and spiritual realms. That’s why several people around the world have taken up Yoga to cure their body of ailments and start living a healthy life.
Yoga is not just a sequence of formations and movements, rather it targets specific areas of the body and provides the means to naturally rejuvenate it to relieve pain. It helps to strengthen the muscles and increase blood flow, both of which are absolute essentials to pull through gestation without much hassles. There are numerous Yoga guides available today which teach various postures through graphical representation. It is important to understand that these are standard postures and the technique needs to be done perfectly in order to get the maximum benefits from it. Incorrect techniques can lead to heightened discomfort.
Check out some Yoga poses that can provide relief from back and hip pain during pregnancy. Plus size moms can also do these Yoga postures without any risk of hurting themselves. Make sure that you stop any posture or formation that makes you uncomfortable. You could also consult with a chiropractor to understand the implications of the poses on your health.
You need to keep the following things handy before and during the Yoga.
- Yoga Mat
- Cushion couch or a big firm pillow
- Two blocks or thick books
- Strap
Arrange the blocks and the pillow in the way shown above. This should provide a comfortable position for you to relax yourself and maintain a good posture at the same time. The hands may be placed on the belly or it may be placed at either side (if blocks are available for support). For those who find the pulling up the legs a bit difficult, you may rest it by letting it go down at the sides and make sure that blocks are present to support the legs (at the knee). When you have settled down, take a few deep breaths and prepare yourself for the yoga sequence.
Posture #2For this posture, you would have to remove the “tower” structure that was propped up for the previous posture. When lying on your back, make sure that you thrust the tailbone towards your legs so that the posture is done properly. Raise the legs up slightly while keeping the knees bent, and then do a side to side motion for touching the legs to the ground (as depicted in the image above).
Posture #3While lying down, bring your legs up and lift one leg so that it comes near your chest. Don’t pull it too much or else you will experience discomfort in the abdomen. Once you have made this posture, just go ahead and do some hip circles. It should be like a smooth scooping action. This should relieve pain from the hip region. Repeat the movement for both legs before finally lying down in a proper alignment.
Posture #4Remember the strap that we suggested you to keep handy? This is the time for you to bring it out and use it. Straps would basically serve as extensions of your arms because it might not be possible for you reach far out with your hands, especially if you are expecting a child. For making the posture, you need to pull one leg back and then extend it. Make a loop over the foot with the piece of strap that you have. The knees should be straight and you need to pull the straps. The leg needs to be pushed as far away from your face as possible. Hold the posture for some time and then do the same for the other leg.
Posture #5This is similar to the previous posture except for the fact that you need to pull the leg down while keeping it positioned at your side. If you are using your right leg, then make sure that the left portion of the hip stays low. It should not move along with the pulling motion. The main purpose of this posture is to bring the knee down towards the floor.
Posture #6For this posture, you would have to kneel down. If you have sensitive knees, then it is better to get some blanket or an additional yoga mat that may be doubled and used as a cushion. While making the posture, make sure that the knees are placed directly under the hips and the palms are spread out properly. With every inhale you need to drop your belly towards the mat, lift the chest, and raise your head. When you exhale, the tailbone tucks, the belly draws towards the spine and it is more or less like a crouched up position.
Posture #7Fir this posture, you need to use the two blocks to support your hand as you go down on your knee in the manner as shown in the representation above. One leg should be brought forward while the other rests behind. The chest should be kept upright and as you come down on your knees, you need to maintain proper alignment. While doing this yoga posture, try to keep the knee from going beyond the ankle.
This posture needs to be made while standing. Spread your legs apart and then turn forward while adjusting the angle as per your comfort. The knee should not bend beyond the ankle. If this happens, just put your leg out further. Now keep one hand on the thigh and then twist slightly. Make sure that the shoulders are stacked one over the other and the chest is kept as open as possible. You can also lift up the free arm and stretch it out.
Some Important TipsAlways consult with a medical professional or a chiropractor before starting any yoga or exercise regime. Try to keep all your necessities handy so that time is not wasted. Yoga is good for the health, but just one or two sessions cannot deliver very impressive results. It is therefore advised that a proper schedule be prepared for performing Yoga on a regular basis. Plus, you could use products like seat cushions for getting relief from back pain. You also need to focus on your diet which plays a major role in managing body pain. With some precautions and planning, it is easy to manage and get rid of back and hip pains.