5 Effective Back Pain Relief Exercises During Pregnancy

I wanted to show you the five effective back pain relief exercises for pregnancy.

CLICK HERE to watch the YouTube video.

1 – Cat-cow Exercise

Start in a four-point kneeling position. Drop your head, round out your mid-back and lower back, tilt the pelvis back, and then move into the opposite way. Lift your head, drop your shoulder and low back, and tilt the pelvis forward. Repeat the movement.

Cat-cow Exercise

Start with one set of 5 reps on each way. Perform this exercise in a smooth, controlled movement between each of the position. The intensity is light. This exercise is a mobility exercise focus to improve the movement within the joints of the spine.


2 – Downward Dog Exercise

Start into a straight arm plank position, and then slowly pull your hips backward. Hold to that end position for a couple of seconds, then go back to start position and repeat the movement.

Downward Dog Exercise

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise works on the core stabilization or abdominal areas strengthening exercise.


3 – Half-moon Pose

Begin in a nice and upright standing position. Bring the feet together. Put your arms overhead, interlock the fingers and point out your index finger. Bend to one side throughout the spine, and then bend to the opposite side.

Half Moon Pose

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise focuses on stretching out the muscles on the outer part of the spine and working on the mobility of the spine with the side to side movement.


4 – Forward Fold Against the Wall

Stand in front of the wall and put your hands against it. Slightly bend your knees and bend through the hips. Bend your upper body forward and drop your shoulder. Go back to start position and repeat the movement.

Forward Fold Against the Wall

Start with one set of 2 reps. Perform this exercise for a hold of about 3 to 5 seconds, and then progress to 10 seconds. The intensity is light.

This exercise mainly focuses on stretching and mobility exercise. It stretches out the hamstrings, glute areas and shoulders as well as improves the movement on the low back area.


5 – Pelvic Tilt

Lie on the floor and put your hands to the side. Tilt your pelvis forward, and then arch your low back in the opposite direction. Repeat the movement back and forth.

Pelvic Tilt

Start with one set of 5 reps on each way. Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise is working at the mobility or movement on the lower back of the spine area.

These are the five effective back pain relief exercises for pregnancy. Give these exercises a go.

If you want to overcome your low back pain flare-up so you can move your back around without worrying if the pain will come back, then check out the Low Back Pain Solved program.

Take care!

Rick Kaselj, MS