How to Alleviate Pregnancy Back Pain with Exercise

Pregnancy does a lot of things to a woman's body...especially in the third trimester. The growing belly strains the lower back muscles and forces the back to sway inward, causing aches and discomfort. Aside from the other well-known tips such as sleeping with a pillow under your knees, exercise to the lower (lumbar) spine will help to stretch the muscles and bring them back to their natural position.

Use this exercise whenever you feel your back is calling out for relief! It works!

Difficulty: Easy

Instructions

1. Stand with feet just greater than hip-width apart. Bend forward as if to touch your toes, bringing your back to a 70-degree angle. (Don't go any farther, give your belly room.)

2. Relax your arms, letting them hang in front of you. Using your hips and lower back slowly rock your torso from side to side, letting your hands sway.

3. As your muscles relax, you will be able to increase the range of motion and get a deeper stretch. Relax and breathe as you rock from side to side.

4. Maintain this movement for as long as you are comfortable until the tightness in your back lessens. This exercise allows the muscles to loosen around your lumbar spine, bringing almost instant relief.

Tips & Warnings

• This is a great way to warm up the body in the morning, and to relax it before bedtime.
• Be sure to check out the "Additional Resources" link below for more exercises during pregnancy.

Resources

• Pregnancy Exercises