Find our favorite pregnancy low back stretches here! Pregnancy low back pain starts at varying times during pregnancy. It is not uncommon for women to experience low back discomfort during the first trimester, as the hormone relaxin is peaking. Stretching, strengthening, and mobilizing the low back can help relieve pain and muscle tension, which will lead to improved day- to - day functioning.
Top 6 Pregnancy Low Back Stretches
Cat / Cow during Pregnancy
A good Cat/Cow stretch can be helpful for a variety of pain conditions you may experience during your pregnancy journey, including low back pain. Cat/Cow low back stretch focuses on flexion and extension through the entire spine. Start on your hands and knees and breathe in while you raise your back up towards the sky, then exhale as you lower your belly toward the floor.
Thread the Needle
When we are stretching for pregnancy pain relief, we like to move in different planes. Incorporating this stretch emphasizes rotation in the mid and low back regions. Still on your hands and knees, raise one arm up and rotate towards that side, then on your exhale bring that arm through your arm and leg and relax into that stretch. Repeat on the other side.
Exercise Ball Glute Dip for Pregnancy Low Back Pain
Utilize your exercise ball for pregnancy low back stretches! This pregnancy low back stretch targets the piriformis and other glute muscles, which reduces tension off the pelvic joints and the sciatic nerve. If you're noticing that pain travels from your low back into your glutes or back of the leg, try our Stretches for Sciatica Pain Relief. Start by resting on the ball and sit back into one side and feel the stretch in your glute!
Exercise Ball Low Back Decompression
Another exercise ball stretch for pregnancy! This stretch encourages length and extension throughout the spine and helps 'decompress'. When we decompress our spine, we are relieving pressure from the disc that sit in between our spinal segments which can ease pain. Start by sitting on the ball and then sink down till your back is supported on the ball. Then raise your arms overhead to get extension in your upper back.
Hip Flexor Stretch
Here we go over one of our favorite pregnancy stretches for low back pain. This stretch focuses on lengthening the iliopsoas muscle. The iliopsoas muscle controls hip flexion and anterior pelvic tilt. It attaches to every bony segment in the low back and naturally becomes tight with the posture changes that occur during pregnancy. Start by kneeling on one leg and then sink into your back hip. Next, sink into your back hip and relax into this position. Then take the same arm as your back leg and place it on your knee, push back, and extend through your spine and look overtop of your shoulder to intensify the stretch.
Seated Wall Sit for Pregnancy Low Back Pain
Another option to stretch the glute muscles uses a wall for support! Use the wall to support your back while places your legs into a figure four. For more, you can add rotation into this stretch! Sit back against the wall and place your leg overtop of the other one and pull your knee into your chest.
Looking for more? Try these Stretches for Low Back Pain during Pregnancy.