5 Soothing Exercises to Relieve Back Pain During Pregnancy

I wanted to show you a few Relieving Back Pain Exercises for Pregnancy.

Soothing Back Pain Relief Exercises for Pregnancy safe and effective

CLICK HERE to watch the video.

#1 – Hip Circles from the Ground

Start by kneeling on the ground facing the ball. Hold to the ball to prop your body you up, then bend your knees as much as you can. Go through the hip circle movement from clockwise, then counterclockwise rotation.

Hip Circles from the Ground

Start off with 1 set of 3 reps on each direction. Full circle is one repetition. Perform this exercise in smooth controlled movement with a quick stop at the end position. The intensity is light. You are looking for the mobility or movement in the hip and working to stretch out and loosen things up in the pelvic area.

#2 – Forward Fold Against the Wall

Stand in front of the wall and put your hands against it. Bend through the hips, pull your hips backward and bend your upper body forward, then go back to start position.

Forward Fold Against the Wall

Start off with 1 set of 3 reps. Hold to the bottom position for 5 seconds then progress to 10 seconds. The intensity is light. The purpose of this exercise is to loosen up the glutes and hamstring area and hips and mid back areas. These are the areas that tend to be tight and stiff for those that are pregnant.

#3 – Single Leg Single Arm Reach

Start in a 4-point kneeling position. Hands are underneath the shoulders and knees are underneath the hips. Maintain a good alignment with the hip, shoulders and head. Tighten your abdominal area. Extend your right leg behind you while reaching your left arm forward, hold to that position for a couple of seconds, then go back to start position. Repeat the movement to the opposite side.

Single Leg Single Arm Reach

Start off with 1 set of 3 reps on each side alternating back and forth. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to strengthen out the abdominal area and the muscles around the hips and the shoulders.

#4 – Cat-Cow Exercise

Start in a 4-point kneeling position. Hands are underneath the shoulders and knees are underneath the hips. Maintain a good alignment with the head, shoulders and hips. Drop your head, round up your mid-back and lower back and tilt your pelvis back. Hold to that top position for a couple of seconds, then move into the opposite way. Tilt your pelvis forward, lower your low back and mid back and lift your head up. Repeat the movement.

Cat-Cow Exercise

Start off with 1 set of 5 reps on each position. Rounding and arching is 1 repetition. Perform this exercise in smooth controlled movement with a good stop at the end position on each of them. The intensity is light. This exercise is more on a mobility exercise to improve the movement in the spine and decrease the stress on it.

#5 – Back Arches

Begin in a nice and upright standing position. Legs are hip-width apart. Put your hands underneath your hip low back area. Push your hips forward with your hands, arch your low back and mid back area and lift your head up. Go back to start position and repeat the movement.

Back Arches

Start off with 1 set of 5 reps. Perform this exercise in smooth controlled movement with a good stop at the end position for 1-2 seconds. The intensity is light. The purpose of this mobility exercise is to loosen up the pelvis, low back and mid back areas

Give these five exercises a go if you are pregnant and have back pain and are looking for simple exercises to help relieve that back pain.

If you want to overcome your Low Back Pain Flare Up so you can go 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

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