Exercises to Relieve Lower Back Pain During Pregnancy
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Exercises to Relieve Lower Back Pain During Pregnancy

There’s nothing like growing a little human inside you to create back pain. As your organs, muscles and bones move around to make room for your baby, you may feel pressure or pain in your lower back. A few home exercises will alleviate the pain today and prepare you for more stretching and rearranging in the future.


Strengthening your abdominal and lower back muscles throughout your pregnancy is important. The stronger your muscles are, the better able they will be to support your organs and baby. As long as you feel comfortable, you can do small sit-ups to strengthen your ab muscles. Once you start feeling cramped in that area, flip over to your hands and knees. While in this position, keep your back flat, in a type of plank position. Slowly drop your head, push your hips down and arch your back toward the ceiling. Hold this for up to five seconds, continuing to breathe. Repeat this exercise 10 to 15 times. While you are feeling strong, remain in your hands and knees position. Lift your right arm and left leg, parallel to your back. Hold for five seconds, breathing and concentrating on your stomach and back muscles. Repeat on both sides, 10 times each.


When the pain aggravates your back, stretch the muscles to relieve the pain. After your strengthening exercises on your hands and knees, roll back. Sit on your feet, with your hands stretched out in front of you. Lay your forehead on or near the floor. Breathe deeply as you stretch your lower back for 10 to 30 seconds. In a standing position, lift one leg up on to a chair to relieve pressure and stretch your hamstrings and lower back. Stretch for 20 to 30 seconds. Repeat on the other side.

Relieve Pressure

Taking the stress off your lower back can give you temporary relieve from the pain. Hop in the pool and let the buoyancy of the water give you some relief from the stress on your muscles, bones and organs. While in the water, swim some laps to get some exercise, without the impact of walking or running. If you don’t like to swim, try walking laps. For a stretch that relieves pressure, sit on the ground with your back against the wall and your legs crisscrossed. Sit like this, while reading a book or watching TV, a few times a day.

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