Stretches to Relieve Back Pain during Pregnancy


During pregnancy, women experience back pain as their centre of gravity shifts due to the growing belly and pushes the body in the front. The fatigue and exhaustion also results in body ache and leg cramps which are common discomforts of pregnancy. You can try yoga, swimming, cardio or any other physical activity to keep your muscles strong and build endurance in the body. If you are unable to follow regular workout regime, try simple stretches to relieve from body pain and backache.


Some of the below stretches can help you ease your pregnancy discomforts:


Stretches for Lower Back Pain

Your smaller back muscles overcompensate for the butt muscles, if they are not strong thereby causing lower back pain. To avoid lower back pain, try the following stretch in 2 sets of 15 each.

Lie down on an even surface. Bend both your knees with the feet flat on the ground and hip width apart.

  • Tighten the butt muscles and lift your butt from the floor.
  • Hold it in this position for 3 seconds. Slowly lower your body and repeat this for 15 times.
  • Relax and repeat the above steps for another set of 15.
  • Stretches for Leg and Foot Cramps

Follow ‘standing calf stretch’ to avoid leg cramps by stretching the calf muscles during the third trimester.

  • Stand in front of a wall. Start by taking a large step forward, close to the wall.
  • You can hold the wall for support or balance.
  • With your back foot facing straight forward, slowly transfer the weight onto the front leg till you could feel the stretch in the back foot calf muscles.
  • Hold for 5-8 seconds and repeat the same with the other leg.
  • Perform this for a set of 15 counts with each leg.
  • Stretches for Hip and Back Pain

The enlargement of the belly contributes to hip and back pain in pregnant women. This might get aggravated by sitting in your desk for a long time, so follow the below ‘seated piriformis stretch’ everyday to avoid hip and back pain:

  • Sit straight in a chair with your feet hip-width apart.
  • Now rest one foot on the opposite thigh and lean forward from the initial straight position as much as you can without hurting the belly.
  • Your butt muscles should feel the stretch on the side of the crossed leg.
  • Hold this position for 30 seconds and perform the same for the other leg.
  • Repeat 3 sets of this stretch every day.

You can also check out videos that explain these stretches or ask your prenatal care instructor to help you learn the stretches.


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