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Best Exercises For Back Pain During Pregnancy

Most pregnant women experience lower back pain or discomfort. It is one of the most common side effects of pregnancy. The pain is usually caused due to ligament-loosening hormones, weight gain, and a shifting center of gravity – especially between the fifth and seventh months.

This often causes women time and again to lie down or sink into the couch. However, contrary to what most people believe in, too much rest during pregnancy is not a good idea. In fact, it is a good idea to practice back pain pregnancy exercises and other suitable physical activities on a regular/everyday basis. In this article, we will see a few of the most popular and best exercises for back pain during pregnancy.

It is important to note that even after long walks, regular swimming sessions, yoga practice, and changing positions throughout the day, some women might not get relief from back pain during pregnancy. Hence, some form of exercise is really important to help deal with the pain. Let s jump straight into it:

Best Exercises for Back Pain During Pregnancy

1.Goddess Pose:

This yoga pose is an excellent way for stretching your body, especially after long hours on the computer. This is a well-known posture that is widely practiced among pregnant women. It helps in opening up the hip and groin area while strengthening the back and the lower body.

How to do it?

a) Position your feet around three feet apart.

b) Your toes should be facing outwards.

c) Bend both of your knees and get into a squat position.

d) Raise your hands above your head, and your palms should be facing inwards.

e) Hold this position for about 10 seconds, inhaling and exhaling deeply and slowly

ALSO READ: Calcium-rich foods to eat during pregnancy 

2.Core Twist:

This is another popular one among the exercises for low back pain during pregnancy exercise strengthens the core – including the lower back – giving relief from the constant discomfort.

How to do it?

Stand with the left foot on one end of a handled resistance tube, with your feet wide apart.

a) Hold the other handle with both your hands at the chest height in front of you and rotate shoulders to the left.

b) Pull the band over to the right of your body, ending with hands at the shoulder height in front of you with the torso facing to the right.

c) Return to starting position and repeat.

d) Repeat it 10 times, and then repeat with the right foot on the tube. (If you don’t have a resistance band, hold a 3- to 5-pound dumbbell instead.)

3.The Bound Angle Pose:

This exercise is a variation of the goddess pose. It helps in stretching and massaging the back. It opens up the hips, making one feel better and relaxed.

How to do it?

a) Sit down on a mat and stretch your legs out.

b) Bend your knees while bringing both the soles of your feet together.

c) Inhale and stretch the spine.

d) Exhale, hold your feet, and interlace your fingers beneath the feet.

e) Keep on breathing slowly. All the time, keeping your shoulders in a relaxed position.

f) Hold the position for around 10 seconds.

g) To come out of the pose, gently stretch out your legs.

READ MORE: How much folic acid should you consume during pregnancy

4.Deadlift To Curl:

This pregnancy back pain relief exercise will help pregnant women in strengthening the core, biceps and hamstrings of a pregnant woman. However, it is necessary to be gentle when doing this exercise. When done with much pressure can have adverse effects on the mother.

How to do it?

a) Stand with your feet at a stride’s length apart. Keep the right foot in front of the left.

b) You can choose to hold a 5- to 10-pound dumbbell in each hand, with your arms extended at sides.

c) Bend forward from hips, and stop when your back begins to round.

d) Rise to start position and bend elbows, curling weights toward shoulders.

e) Extend arms to the starting position and then repeat.

f) Do 5 reps, then repeat with left foot in front of right.

5.Triangle Pose:

This is one of the most popular back pain pregnancy exercises, which helps soon-to-be mothers get relief from the discomfort very easily. This exercise helps in strengthening the legs by stretching the back and legs.

How to do it?

a) Stand with your feet wide, right foot turned out, and the right heel aligned with the left foot’s arch.

b) Raise your arms to your shoulder height and out to the sides, with the palms facing the floor.

c) Bend forward from the hips over your right leg, and place your right hand on your shin or ankle.

d) As you extend your left arm towards the ceiling, keep the palm facing forward.

e) Turn head to look up at the ceiling.

f) Hold this pose for around 10 to 30 seconds. Repeat on the opposite side.

READ MORE: 6 effective & simple ways to lose weight after your baby is born 

6.Seated Side Bend:

This exercise targets the sides of your body. When performing this exercise, the body should be lengthening rather than stretching. This exercise will be giving one immediate relief if they are experiencing pain on the sides of their body. It will also help in strengthening and toning down the muscles.

How to do it?

a) Sit upright with your legs folded or crossed in a half-lotus position.

b) Let your right hand be resting comfortably on the ground.

c) Stretch your left arm straight up and bend towards the right.

d) Look up towards the left arm.

e) As you are bending to the side, lower onto the right forearm for support.

f) Repeat the same on the other side.

7.The Child Pose:

This is the ultimate back pain in pregnancy exercises to finish off after being done with the prenatal yoga session. It is beneficial as it stretches the back and the shoulder, reducing the pain in the back.

How to do it?

a) Sit with your legs folded.

b) Bring your hands up and slowly bring them down in front of you and stretch them as much as you can. You will feel your spine stretch. Remember to stop when it feels uncomfortable–don’t force your body.

c) Place your palms and forehead down facing the floor.

d) All this while inhale and exhale slowly.

e) Hold the pose for several seconds.

Hope this list of 7 most simple and easy pregnancy back pain exercises will help you find your way through the pain and discomfort after which you will soon get to meet the joy of your life – your baby will be with you. MedPlus wishes you in advance, happy and safe parenting!

For more such information about how to sail through your pregnancy and other health tips check out 

Written by Our Team