One of the universal complaints of pregnant women is backache in the last months of pregnancy. Although the factors that cause it are inevitable, you can perform certain exercises that will help you strengthen the area, alleviate your discomfort and prevent your backache from getting worse.  

Pain in your lower back

This part of your back suffers the most due to the tension these muscles are subjected to in order to counteract the weight of your belly. Pregnancy hormones cause muscle tissues to relax. For this reason, the area of your lower back does not have the usual muscular tone. This is compounded by the fact that your belly is growing and “pulling” forward.  

In order to compensate for this extra weight and due to the change in your center of gravity, you tend to lean backwards. This change of posture, along with the relaxation of the muscles, causes the aches and pains typical of this area.  

On the other hand, the pressure your baby exerts on the nerves of this area can sometimes cause pain in the sciatic nerve. It is a characteristic pain that starts in one of the buttocks and then goes down the leg. It can be very intense.

Strengthening exercises for the back

You can practice the following exercises at home, in the morning, at night or at any other moment when you have the opportunity of doing them. They are easy exercises that do not require you to overheat or stress yourself, but that focus specifically on those muscles that now hurt.

• Leg flexion and extension. Get down on all fours. Elevate one knee and bring it forward, towards your chest. Then push and extend your leg back all the way, slowly. Count to six as you do the exercise and repeat the exercise 6-12 times with each leg. 

• Back presses. This exercise will bring much relief when you are especially tired and your back is bothering you. Stand around 10 inches away from a wall. With your back straight, flex your legs and put your back against the wall, pressing the small of your back against the wall. Press against the wall using the force of your knees and count to ten. If your legs get tired, go back to standing position to rest.

• Pelvic balance. The balancing effect of this exercise will also help you to counteract backache in the last months of pregnancy. Get down on all fours and start out with a straight back. Slowly arch it upwards, like cats do. While you arch your back, contract your buttocks. Perform this exercise slowly, around 8 times.

These exercises may be combined with any other recommended physical activity during pregnancy. These exercises and many others are also performed in exercise classes that target pregnant women. Another option you may want to explore to prepare for delivery is yoga during pregnancy.