3 Must Know Stretches to Help Back Pain in Pregnancy

Low back or SI pain in pregnancy is common. Fortunately, there are many ways to help manage this pain throughout your pregnancy.  Stretching and strengthening exercises are very effective and easy to perform throughout your day.  These are three stretches that I have been using frequently during my pregnancy to help with the discomfort of my changing body.

 

1) Pigeon pose or piriformis stretch:

Prop your leg on a bed or low table.  Lean forward to feel a stretch in your glutes.  You can move your shoulders closer to your foot or your knee depending on where you feel the best stretch.  Hold for 30 sec.

 

2) Cat/camel:

Start on your hands and knees.  Round your upper back towards the ceiling for 5 sec, then drop your chest down holding for 5 sec.  Do 10x

 

3) Childs pose:

With your feet together and knees apart, sit back on your heels with your arms stretched out in front.  Hold for 30 sec.

 

A physical therapist would assess your joints and muscles and be able to prescribe specific stretches for your symptoms that may be even more effective than the exercises I’ve listed above.  I would love to answer any questions you might have about pain during or after pregnancy.

– Nicole