Pregnancy changes everything, including your back. As your baby bump grows, the inward curve of your lower back will deepen to compensate. Your pelvis tilts to accommodate this. These changes, along with looser joints due to pregnancy hormones, can cause lower back and hip pain. Severe back pain during pregnancy is often the result of preexisting weaknesses in the core and glutes. Strengthening these areas can help you carry your pregnancy more comfortably. Tight hamstrings from sitting a lot can also worsen back pain, so stretching is important.

After you give birth, breast or bottle feeding and other baby care tasks can strain your upper back and shoulders. The stronger these areas are before that time comes, the less discomfort you’ll experience. Actively keeping your core strong and healthy during pregnancy may even make giving birth faster and easier. 

 Here are six exercises and stretches to ease pain and build strength. All the moves on this list are considered safe during pregnancy, but you should check with your doctor, doula, or midwife before you begin any exercise program. Listen to your body and stop exercising immediately if you feel any pain. 

3 Stretches for Low Back and Pelvic Pain

1. Standing Pelvic Tilt

Pelvic tilt exercises gently stretch tight muscles, easing pain and stiffness. They also strengthen abs and glutes. Strong glutes help to keep your pelvis aligned. Here’s how to do it. 

  1. Stand with your back against a wall, your feet about shoulder-width apart, and your arms and hands against the wall. 
  2. Now push the small of your back against the wall and then release. If this exercise is easy for you, try for 8-10 repetitions. If it’s difficult or your back is very sore and stiff, slowly work your way up to 10 reps. 

2. Torso Rotations

You may have encountered this stretch in yoga class. It stretches the upper back and torso and can be helpful both during pregnancy and post-partum when nursing can strain the upper back. It may also build some strength and flexibility in your core. 

  1. Sit on the floor with your legs crossed. You can use a towel or blanket to support your knees. Hold your left foot with your right hand and put your other hand behind you on the floor. 
  2. Slowly rotate your upper body towards the hand behind you, pulling your shoulder back and opening up your chest. You should feel a squeeze in your upper back and shoulder blades. 
  3. Hold for up to 15 seconds, then release back to the starting position. 
  4. Switch hands and repeat on the other side. Work up to 10 reps on each side. 

3. Backward Stretch

This stretch can be very helpful for low back and hip pain, but it may not be possible or comfortable for some women in the later stages of pregnancy. 

  1. Get on your hands and knees with your arms straight and your hands under your shoulders.
  2. Keeping your knees and hands stationary, move your bottom toward your heels as far as you can go comfortably. The full expression of the stretch will put your belly on your knees and your head between your arms. If you can’t make it that far back, it’s OK; just go as far as possible. 
  3. Hold the stretch for up to 15 seconds and then go back to starting position and repeat up to 10 times. 

3. Core and Back Strengthening Exercises

1.Bird Dogs

This arm and leg raise strengthen core muscles, including those along the spine. 

  1. Start on your hands and knees. Mimic the same motion you practiced in the pelvic tilts to stabilize your spine and keep it from sagging. ( If you are in your first trimester, you can also pull your belly button towards your spine to engage your core.)
  2. Now lift your right arm off the ground and extend it in front of you at the same time as you lift and extend your left leg. If this is difficult or you don’t feel fully balanced with both your arm and leg off the ground, just lift and extend one at a time. 
  3. Hold your pose with your arm and/or leg lifted for a few seconds, then go back to start. Repeat up to 10 times. Switch sides and do up to 10 more reps.

2. Seated Row with Resistance Band

Seated rows stretch your hamstrings and work back muscles. 

  1. Start by sitting on the floor with your legs out in front of you. Loop your resistance strap around your feet to keep it from popping off during exercise.  
  2. Sit up with your back straight and keep your shoulders relaxed without hunching forward. Engage your core.
  3. Begin the exercise by holding the ends of your resistance band in both hands with arms outstretched.
  4. Pull back in a controlled motion keeping your elbows in line with your ribs. Your hands should come near your chest, and you should feel your shoulder blades squeezing together. Extend your arms to the start position and repeat up to 12 times. 

3. Lat Pull Downs

If you have access to a lat pulldown machine at a gym or recreation center, take advantage of it. As long as you don’t use too much weight, this exercise is safe for pregnancy and works the largest muscle in your back. 

  1. Sit on the seat and tuck your thighs under the thigh pads (if your machine has them.) Adjust the seat and the pads to fit you comfortably. Adjust the bar or handles so you can reach it while sitting. 
  2. Reach up while sitting and pull the bar down to about chin level. Use a wide overhand grip on the bar. 
  3. Guide the bar back up in a slow controlled motion. Repeat up to 12 times. 

Other Tips for Back Pain During Pregnancy

Keeping up with your regular fitness routine while pregnant can have many benefits. Just be sure to talk to your midwife and trainer about how to modify it for safety during different stages of pregnancy. 

In addition to remaining active and adding back-friendly stretches to your routine, seeing a chiropractor can have huge pre and post-partum benefits. Chiropractors are trained to safely treat pregnant women. They can help your spine better adapt to pregnancy changes and be there to help you recover faster after giving birth. Studies indicate that pregnant women who receive regular chiropractic care experience fewer complications and easier deliveries. It’s a win-win for both you and your baby. 

Pregnancy Chiropractic Care in Tennessee

At Stanlick Chiropractic, we have experience treating pregnant women, infants, and children. Chiropractic care is one of the safest ways to feel your best during pregnancy and the post-partum period. In addition to adjustments, we also provide lifestyle advice and tips on how to keep your back healthy at home. Schedule a consultation to find out how chiropractic care can benefit you and your growing family.