Relief from Backache during pregnancy
In part 1 of this article, you learnt about the important reasons behind backache during pregnancy.

In this article, you will learn about the exercise & yogasanas which can be done by a normal pregnant lady to get relief from it.

(Important: It is always advisable to consult with your gynecologist &/or a qualified yoga instructor before beginning any exercise or yoga program during pregnancy. Dr Shweta Agrawal Best Obstetrician & Gynecologist in Bilaspur is both a consulting Gynecologist & a certified Prenatal Yoga Trainer.)

To alleviate backache during pregnancy, it is important:

• to maintain good posture,
• engage in regular exercise,
• and use heat or cold therapy as needed.
• Pregnant women should also avoid standing or sitting for long periods of time
• and try to sleep on their side with a pillow between their legs for support.
• In severe cases, it is recommended to consult your doctor for further evaluation and management.

Today I am telling you about five such exercises which you can do throughout the nine months of pregnancy (provided there are no other complications. Please consult your gynecologist for the same) and which can immediately relieve your backache.

You can do all these five asanas on a daily basis or shuffle between them as per your convenience and the amount of time you have.

• Marjariasana or Cat cow stretch
• Pelvic tilt or Back press
• Natarajasana or dancing Shiva pose or lying spinal twist
• Pawanmuktasana or wind relieving pose
• Setubandhasana or bridge pose

In this 6 minute video, Dr Shweta has demonstrated the above asanas for your better understanding. Do watch it & do share your experiences in the comment section:https://www.youtube.com/watch?v=aJPO6ZD-0eA

In this 6 minutes video, Dr Shweta has demonstrated the correct postures to be adopted by a pregnant woman in day to day life -https://www.youtube.com/watch?v=3ljpXY0hMGw - watch it closely. They are applicable & useful not only during pregnancy, but also before & after that & for everyone in your family.

Wishing for a comfortable pregnancy & a healthy baby