4 Moves to Help Get Rid of Back Pain During Pregnancy

Here at the Kaselj household, we are recovering from the holidays slowly.

One cool thing that my kids did during the holiday season was to create paper snowflakes. My older son created two while my youngest son made 19 of these:

paper-snowflake

They hung them on the windows of our living room.

When my wife came home, she loved them so much that we kept them up the whole season as it brought us more into the holiday spirit.

Today, I will share a few moves to relieve pregnancy back pain.

Enjoy!

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Cat-to-Cow Exercise

Start in a 4-point position, then drop your head, round out your midback and lower back. Then, move in the opposite direction, tilting the pelvis forward. Bring the head up, arch through the back, and then rock the other way. Move from rounded to arched, slowly moving back and forth.

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Cat-to-Cow Exercise

We are mainly trying to improve the mobility and the movement in the spine to relieve pain, specifically back pain.

Perform one set of 5 reps, 5 each way, so a total of 10 movements in a smooth, controlled movement with a good stop at the top and bottom positions for 1 second and with light intensity.


#2 – Half Moon

Stand tall and raise your hands over your head. Arch to one side and then arch to the other side. We are working on the mobility in the spine again.

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Half Moon

In the first exercise, we focused on flexion and extension through forward and back movement of the spine. With this exercise, we are working on the side-to-side movement of the spine. We are working on restoring normal movement in the spine.

Perform one set of 5 reps in a smooth, controlled movement with a good stop for 1 second and with light intensity.


#3 – Downward Dog to Plank

Start in a downward dog position and slowly move into a plank position. Perform the straight arm plank then bring the hips back and return to the downward dog position.

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Downward Dog to Plank

We are targeting the core muscles or the abdominal muscles to activate and strengthen them, helping decrease the load on the lower back and, ultimately, relieve back pain.

Perform one set of 5 reps in a smooth, controlled movement with a good stop at the bottom and top position and a light to moderate intensity.


#4 – Back Flatteners

Lie on your back with your hands at your sides, your knees bent and feet flat. Tighten your abdominal area and flatten out your lower back area, and then relax.

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Back Flatteners

We are mainly working on mobility in the low back and pelvic areas. We are also activating the core in your abdominal area, specifically your rectus abdominis or six-pack.

Perform one set of 5 reps in a smooth, controlled movement, with a good stop and with light to medium intensity, depending on your fitness level.

If you suffer from back pain during pregnancy, give those 4 exercises a go.

If you want to get rid of your back discomfort once and for all, then click here to check out the Fix My Back Pain program.

Take care!

Rick Kaselj, MS