5 Exercises to Help Get Rid of Back Pain During Pregnancy

There it is again that annoying back pain during pregnancy, but did you know that with some simple tweaks to posture, activating your deep core and including these 5 exercises in your daily life you can really make an impact on how your body feels. Especially your back!

Back pain during pregnancy is all too common, but it doesn’t need to be. I work with clients regularly that go through their entire pregnancy with no back pain during pregnancy at all! Many women who workout with my DVD’s or online programs comment about my workouts helping or even completely getting rid of their back pain during pregnancy!

These tips and exercises could really help minimize backaches during pregnancy. Not to mention these pregnancy exercises can help increase your deep core strength making it easier to get that flat belly back more quickly after baby.

While exercise is a part of the equation, eating a healthy balanced diet, and living a healthy lifestyle of minimizing stress, getting enough sleep, staying hydrated and more all ultimately can affect and contribute to back pain relief during pregnancy and after baby and that’s why I have my Prenatal + Postnatal Membership! We fused the Knocked-Up Fitness® and Wellness Prenatal Program + The Core Rehab Postpartum & Beyond Program into one membership for all stages of motherhood!

This membership is designed to be a one-stop shop for women who are thinking about getting pregnant, are currently pregnant or are postpartum and beyond. I have created my program to help educate, empower and prepare women for the next chapter in their life.

10 Tips for Getting Rid of Back Pain During Pregnancy:

1. Properly activate your deep core muscles {including gently doing a kegel while zipping and/or hugging your baby}
2. Stand tall {avoid slouching, use those core muscles to hold your body up}
3. Avoid locking your knees {locking your knees instantly puts more pressure into your lower back – so stop doing that!}
4. Sleep! Exhausting can increase body aches
5. Minimize stress {important for you mentally, physically and your baby}
6. Nourish your body {eat foods that decrease inflammation, lots of veggies, omega 3 fish oil, and avoiding processed foods, find out more when you sign up for my digital prenatal programs}
7. Strengthen your glutes {strong glutes and hamstrings can relate to better posture and a stronger back}
8. Avoid staying in one position for too long {try getting up and doing 20 squats every 30-minutes}
9. Move your body every single day {get out and walk}
10. Included the exercises below every day in your pregnancy exercise routines

[all topics above are discussed in more detail in my digital programs: prenatal – after baby -busy mom]

My 5 Recommended Exercises for Minimizing and Getting Rid of Back Pain During Pregnancy

Squats

I’m a firm believer in stretching and strengthening together through movement {better to stimulate fascia and increase muscle activation}. Squats are a must, as long as you do NOT have any pubic or pelvic pain.

1. Standing in a wide squat position feet and knees slightly turned out feel wrapping around your thighs into your hips/glutes/upper hamstrings. Keeping a majority of your weight in your heels and sticking your butt back while keeping a light deep core connection {you should feel your pelvic floor lightly activated in a squat and a gently lifting of your lower belly}
2. Inhale to use those muscles to stand up. Do in sets of 10 to 20 reps.

Arch and Round

Think “cat-cow and child’s pose combined” This one feels really good on your low back and is great for feeling your deep core muscles activate.

1. Start in a child pose position reaching your arms out, keeping your knees wide {especially if you are far along in your pregnancy and your belly is in the way}, you will want to sit your hips back but only as far as you can go to avoid rounding your lower back, you want to arch your lower back so you feel

Forward Rolls.

Forward Rolls allows you to safely stretch your back muscles. Remember to only move through a range of motion that feels good for your body, which may change as your pregnancy progresses. Do in sets of 3 to 6 reps.

1. Kneeling with the ball positioned close, exhale to initiate the movement by tucking your chin to slowly articulate your spine and roll the ball out.
2. Inhale to hold this position breathing deep into your belly while gently drawing your shoulders away from your ears and allowing your low back to arch into a comfortable position. Be sure to keep your hips over your knees or behind your knees to avoid unneeded stress on your abdominals – this should feel good and not like you are working your abs {if you feel that then shift your hips back over your knees towards your heels}
3. Exhale to initiate the movement by tucking your hips and gently pressing your hands into the ball; focus on articulating your spine back to starting position. All while continuing to do a gentle kegel and gently “hug your baby”.

Relaxed Belly

Try holding this position for a minute or two minutes, breathing deep into your belly and allowing your body and pelvic floor to relax. {this is a fabulous 3rd-trimester stretch/relaxing exercise}. Find more exercises in my Knocked Up Fitness Guide to Pregnancy.

1. Sit in a kneeling position with knees out wide enough to allow room for her belly.
2. Relax the upper body into the ball as she takes slow deep breathes and relaxes her pelvic floor muscles.

Pigeon Stretch

Great for opening up those hips, can help in relieving sciatic discomfort and to stretch your belly. Tight hips can increase hip and back pain during pregnancy. Alternate for 3 sets. Place a pillow under your hips if you need more support or is uncomfortable to sit so deep. Remember your stretches should feel good and not painful!

3. Fold one leg under your belly, towards your opposite hips, reaching your back leg straight along the floor – try keeping a slight arch of your lower back to get a better stretch under your glutes rather than sinking in and tucking your hips.
4. Gently push off the floor with your upper body until you feel a comfortable stretch of your belly.
5. Hold for 10 to 20 seconds while breathing deep into your belly and ribcage, allowing a nice stretch of your abdominals. Then roll up and switch sides.

Notice a pattern throughout many of these exercises that can help to decrease back pain during pregnancy – you must engage {gently} your deep core muscles to move your body, no matter what the exercise, even if a stretch!