Help Pregnancy Back Pain with Stretching

Your body goes through many changes during pregnancy that may feel uncomfortable. One common symptom for pregnant women is an achy back. Whether it’s muscle tension, fatigue or postural strain, back pain can feel dull and steady, or intense and sharp.

The good news: stretching can be a major help.

When you stretch regularly, you become more flexible and improve the range of motion in your joints. You also build the strength of your spine and core muscles. Pregnant women can especially benefit from stretching as it can be a great way to prepare for a successful labor.

5 Stretches for Pregnant Women

Pregnancy is one physical journey. Carrying around extra weight from a growing belly adds stress to muscles. Stretching helps to relieve discomfort and tightness by lengthening muscles. Women who face back pain during or after pregnancy inform their OB-GYN.

“Your provider may refer you to a physical therapist who can teach you exercises and stretches,” said Staci Wietfeld, DPT, OCS, a physical therapist with Avera Therapy and Rehabilitation. “Try adding these stretches to your routine to ease soreness that may come with pregnancy.”

1. Cat-Cow Pose

Also known as the pelvic rock, a cat-cow pose is a mind-body exercise that’s very simple and feels amazing to do.

How to do it:

1. Get onto both hands and knees as if you were crawling.
2. Keep the tops of your feet flat on the surface beneath you.
3. Gently and slowly, curl your back upward (like an angry cat) and look down.
4. Drop your chest through your shoulders, letting your belly dip toward the floor and arch your back, looking forward.
5. Hold each position for about 10-15 seconds.
6. Repeat up to five times.

What you need: exercise mat or blanket

2. Standing Extension

A standing extension stretch is great to do anytime during pregnancy, and not just with pain. You can also relieve posture stress that often occurs from sitting for a prolonged time.

How to do it:

1. Stand up.
2. Place both of your hands at the back of your hips.
3. While facing forward, gently arch your back slightly using your hands for support.
4. Hold there for 3-5 seconds, then return to an upright stance.
5. Repeat up to five times.

What you need: flat surface for steady balance

3. Seated Piriformis Stretch

The seated piriformis stretch relieves pain near the mid-buttock. You may be hurting in this area due to sciatic nerve irritation.

How to do it:

1. Sit down and scoot to the edge of a chair.
2. With one foot flat on the floor, lift the other so your ankle sits on top of the opposite knee (in the shape of the number 4).
3. Place your hand on the bent knee for stability.
4. While maintaining a straight back, slowly lean forward until you feel a gentle stretch in the buttock on the side of the bent leg.
5. Hold position for 15 seconds.
6. Gradually release and repeat on other side.

What you need: chair

4. Mid-Back Stretch

Mid-back soreness is often associated with pregnancy. It can also come from posture stress when spending too much time sitting. This stretch opens up your chest for realignment.

How to do it:

1. Stand in an open doorway.
2. Place your hands out to touch the sides of the door frame.
3. Step forward without leaning until you feel a stretch across the front of your chest or even into your upper arms or mid-back.
4. Hold position for 10-15 seconds.
5. Repeat up to three times.

What you need: open doorway

5. Seated Hip Adductor Stretch

Another seated position stretches your hip adductors, which are the muscles in your inner thigh supporting good balance and alignment.

How to do it:

1. Begin sitting upright to the front of your chair.
2. Place one leg straight out to your side.
3. Keep your toes and feet firmly on the floor, facing forward.
4. Lean forward, hinging at the hips until you feel a stretch in the inner thigh of your straight leg.
5. Hold for 15 seconds.
6. Repeat once on other side.

What you need: chair

Inform Your OB-GYN Throughout Pregnancy

If you are pregnant and have lingering soreness along your lower, middle or upper spine, don’t hold back your concerns. Tell your OB-GYN. They will help you with compassionate prenatal care during your first, second and third trimester. Our Maybe a Baby hub is a great resource with helpful advice for pregnancy and baby planning topics before, during and after pregnancy.

Your OB-GYN can also refer you to a physical therapist to learn exercises and stretches recommended for your birth plan and delivery goals. Don’twait to find relief and get back to enjoying this special time to the fullest.