Simple stretches helped me relieve my pregnancy back pain after classes and studying, and a long shift at the hospital as a nurse’s aide serving pregnant mothers and their babies in the newborn nursery. I worked 3-11pm and needed to relax my back so I could get to sleep easier and be prepared for my next busy day of taking care of my husband, our home, and other responsibilities. 

Pregnant women can benefit from doing simple stretches. This type of exercise can ease some of the aches and pains a pregnant woman’s experiences and it also helps her stay fit relaxed and prepare for labor.

Simple Stretches General Guidelines

Before starting any exercise, it’s important to check with your healthcare professional. Some people with pregnancy complications or high-risk pregnancies may be advised not to do these stretches or the provider may need to choose the exercise that is recommended.

Be aware that, during pregnancy, levels of a hormone called relaxin increase. These hormones help the body to relax the cervix and ligaments during the baby’s birth. To avoid any potential problem of over-stretching. approach any stretching with caution.

Remember, stretch slowly and gently. Here are some stretches that can help manage the aches and pains that pregnant women might sometimes feel during pregnancy.

With your provider’s permission, start with a few and gradually move up to 10 repetitions of a stretch each day. 

Simple Stretches

Mayo Clinic Suggestions:

• Low Back Stretch- This stretch may help ease backaches. 
• Backward Stretch- Stretches your back, thighs, and pelvis. Backward Stretch can also be done with a fitness ball.
• Standing pelvic tilt- Muscles in the lower back can be stretched with this exercise. This exercise can also be done with a fitness ball. 
• Torso rotation- Stretches the muscles in your back and upper torso. 

You may find out how to do the above stretches here:

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20546838

Healthline Suggestions:

• Bridge- The Bridge is a gentle stretch for the hip flexors. It can help relieve hip and lower back aches because it strengthens the lower back, abdominals, and glutes. 
• Cat-Cow- The Cat-Cow is a stretch that will gently strengthen the lower back, help with round ligament pain, and decrease hip and lower back pain, in addition to increasing spine mobility. Increasing the circulation of your spinal fluid helps lubricate the spine, which can help ease pain that is already there and ward off new pain.
• Child’s Pose- The Child’s Pose is a resting pose that gently stretches the spine, especially the lower back. It also stretches the aching pelvis, hips, and thighs.
• Seated Piriformis Stretch- The Piriformis Stretch is helpful for low back or sciatic pain because it can help decrease the tightness and pain of the piriformis muscle. 

You may find out how to do the above stretches here: https://www.healthline.com/health/pregnancy/stretches#for-the-hips

Prenatal Personal Trainer Suggestions: 

• Ear to Shoulder- This stretch may help to relieve tension in the shoulders and neck.
• Rotate and Reach- Rotation stretches may help to reduce midback stiffness. 
• Shoulder and Chest Stretch with Band- This stretch is great during all trimesters and postpartum to help release tension in the shoulders and chest. 
• Standing C-Stretch- The Standing-C helps create better breathing during pregnancy.
• Seated Chest Stretch Over Stability Ball- This stretch releases tension in the shoulders and upper neck. Good stretch for postpartum, too. 
• Side-Lying Stretch Over Ball or Pillow- Loosens the entire body while you rest.
• Calf Stretch- This stretch helps a person stay loose and limber. This is good because tight calves mean tight hamstrings, glutes, and pelvic floor. 
• Adductor Stretch on Stability Ball- This stretch helps keep the pelvis loose.
• Hip Flexor Stretch on Stability Ball- The Hip Flexor Stretch helps open the front of the pelvis, so it is a good position for the baby during the birth. 
• Seated Four Stretch- This stretch aims to tightens the piriformis, which provides support for the pelvis. 
• Hamstring Stretch with Band- Helps to keep the hamstrings long and stretched. 

You may find out how to do the above stretches here:https://www.womenshealthmag.com/fitness/a41869946/pregnancy-stretches/

Action Step

If you’re pregnant, contact your medical provider for permission to start the simple stretches that will help you feel your best. 

If you are not pregnant, please tell the pregnant women you know about this blog that can help them know how the simple stretches can help relieve back and other discomforts. 

May God bless you on your wellness journey!

Joni

P.S. What have you done to help relieve pregnancy back pain?