4 Easy Stretches to Relieve Pregnancy Back Pain Video

Back Stretch

1. Start on hands and knees, legs wide apart, and hands a little in front of your head.
2. Sit back on your knees and stretch your arms forward on the floor to feel a stretch along the spine.

If needed, put a small, flat pillow under your abdomen for support.

Hamstring Stretch

1. While standing, gently raise one leg and rest the foot on the seat of a chair in front of you.
2. Keep your back straight and lean forward from your hips to feel a stretch in the back of the thigh.

Hold this position for a few seconds and repeat with the other leg. If you can’t stand or if your knee bends, try using a lower step.

Chest Stretch

1. Stand with your head upright and back straight.
2. Clasp both your hands behind your back and without leaning your shoulders forward, gently stretch your arms up and back.
3. A stretch will be felt in the front of your shoulders and arms.

Hold this position for a few seconds and return to the starting position. Repeat 5 to 10 times.

Neck Stretch

1. While sitting or standing, turn your head to one side and pull the chin down toward the collarbone.
2. Hold this position for 30 seconds to 60 seconds and return to the starting position.

Repeat on the other side. Perform this stretch 5 to 10 times on each side.