Here are 3 easy exercises for back pain in pregnancy.

Pelvic Tilt

  1. Lie on the back with knees bent and feet flat on the floor.
  2. Flatten the lower part of the spine against the floor so there's no space between your back and the floor.
  3. The buttocks should be relaxed in order to isolate your abdominals.
  4. Hold position for 3 to 10 seconds and repeat 10 to 30 times.

Arm and Leg Raises

  1. Start on your hands and knees with a straight spine.
  2. Lift your right arm and left leg to form a straight line with your spine.
  3. Hold position 3 to 10 seconds and then repeat for the opposite arm and leg. Repeat 10 to 30 times.

Wall Squats

  1. Stand with your head, shoulders, and back against a wall and feet about 1-2 feet away from the wall.
  2. Press your lower back into the wall and squat as if you were going to sit down. Aim to make a 90° angle with your knees.
  3. Slowly rise up, keeping your back and buttocks in contact with the wall.
  4. Repeat 10 to 30 times.
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