Eliminate Mid Back Pain During the Third Trimester
Three FIXXED pelvic floor exercises to dissipate mid back pain at the end of pregnancy
Dr. Ariel Edwards, PT, DPT, CSCS
Are you at the end of your pregnancy and starting to experience pain in the middle of your back? You are not alone! One of the big changes that can happen during your third trimester is a change in your center of gravity, and where the hinge points are along your spine!
Typically your spine changes direction at the base of your thoracic spine, but during pregnancy this point moves up to accommodate the growing baby. This puts way more strain on the muscles in your mid back, changes the way your thoracic spine moves, and can be pretty uncomfortable. Although this may be a common symptom of pregnancy, it does not mean you have to just deal with the pain! Implementation of postural exercises are a great way to decrease mid back pain while also improving your movement patterns!
Try these three postural exercises as you wait for your baby to arrive:
Standing Lat Stretch:
At this point in pregnancy, the lower rib cage can start to move differently than it used to so stretching out your lats while breathing into your lower lungs can open up your mid back and provide a great amount of relief! Start by placing one hand on a door frame or squat rack. Then sit back to allow your lat to experience a stretch. Think about breathing into your lower lungs to open up your ribcage. Ease your way into this stretch, and perform on both sides!
Single Arm Serratus Press:
Postural muscles can lose some strength during pregnancy due to the change in the position of your spine. Retraining muscles like your serratus is important! Simple shoulder mobility on a yoga block is a great place to start! Get into a quadruped position (on your hands and knees) and place one hand on a yoga block. Once you are stable on the yoga block, lift your opposite hand off the ground. With the grounded hand, press the yoga block away from you to lift your chest slightly. Then come back down and squeeze your shoulder blades together. Repeat this on both sides!
Serratus Presses on Foam Roller:
Once you have mastered the single arm serratus press, it is time to progress to serratus presses on a foam roller. Once again we are focusing on retraining those postural muscles. Place a band around your forearms and find an open space against a wall. Create a 90 degree angle at the elbows and place a foam roller between your forearms and the wall. Think about leaning forward to maintain pressure against the foam roller on the wall. While keeping tension in the band, gradually slide the foam roller up one inch, then back down. Think about pressing the foam roller away from you!
Pregnancy can be a really confusing time when it comes to exercise. At FIXXED, we want to take the confusion out of the equation. While you focus on preparing for your newborn, we will focus on helping you prepare your body for that journey! You design the nursery while we design an exercise routine crafted to you and your specific needs! If you need more help on your prenatal journey, click HERE to download our FREE prenatal starter pack - loaded with tips on how to train properly during pregnancy!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
