Backaches are a common problem during pregnancy. The cause for backaches can be attributed to the weight gain during this phase. But there are some upper back exercises that are considered useful and safe during pregnancy.
Upper back exercises can help in evenly distributing the weight all over the body instead of it being accumulated at the back.

These exercises help to increase the strength of the back muscles. They can be done so that the mother can develop the ability to tolerate the excess weight on her body.


The following upper back exercises are considered safe during pregnancy:

Trunk twist. Trunk twist is a form of upper back exercise which can help you stretching your upper back and the upper portion of the torso. You need to sit on the floor and get both your legs crossed. The right foot needs to be touched by the right hand and the left hand should be positioned on the floor to derive support. Now the upper part of the torso needs to be twisted in the right direction and this position should be maintained for a few seconds. Then the same exercise has to be done by placing the right hand on the floor and moving the torso towards the left direction.

Chest Stretch. The chest stretch is regarded as one of the safest upper back exercises during pregnancy. You need to stand straight to do this exercise and even the back should remain in a straight position. Then you need to grasp your hands behind the back. Now the arms can be stretched from back to front, and after sometime you will experience a gentle stretch in the area of your arms and shoulders.

Rocking back arch. The rocking back arch exercise is also preferred by many women during pregnancy as the muscles of both the abdomen and back can derive strength from this exercise. You need to position yourself on both your hands and knees. One needs to evenly balance the weight of the body on the knees and hands. The back should remain straight and one should be careful that it does not arch. Then gently rock to and fro for five seconds.

Arm Raises. Arm raises can also be done to strengthen the muscles of the shoulders. You need to sit on your hands and knees, and also take notice of the fact that your back is not arching. Then, the left arm should be lifted up to the level of the shoulder for about five seconds. The same exercise should be repeated with the right arm.