Physiotherapist guided lower back pain relief exercises for all stages of pregnancy. Relieve back muscle tightness and discomfort with these pregnancy exercises for your lower and middle back. Physio Michelle from guides you through this gentle home exercise routine with no equipment required.
Please note that these exercises are not appropriate for pregnant women with lower back disc injury.
This lower back home exercise routine for pregnancy consists of a series of gently lower and middle back spinal mobility exercises.This routine is performed kneeling on all fours and in side lying. The exercises are appropriate for all stages of pregnancy including the last trimester as they do not involve lying on the back, a position which should be avoided for pregnancy exercises from 16 weeks onwards. All the included exercises provide gentle movement for the muscles and joints of the middle and lower back.
The stretching and mobility exercises in this video include:
– Pelvic tilts
– Reaching thoracic rotation
– Kneeling side lower back stretches
– Kneeling lower back and buttock stretches
– Kneeling lunge stretches
– Side lying lower and middle back rotation stretches
Transcribe video:
American College of Obstetrics and Gynecology Exercise Guidelines
Women with the following conditions or pregnancy complications should not exercise during pregnancy:
– Certain types of heart and lung diseases
– Cervical insufficiency
– Being pregnant with twins or triplets (or more) with risk factors for preterm labor
– Placenta previa after 26 weeks of pregnancy
– Preterm labor or ruptured membranes (your water has broken) during this pregnancy regular physical activity
– Preeclampsia or pregnancy-induced high blood pressure
– Severe anemia
What are warning signs to stop exercise during pregnancy?
Watch for the following warning signs when you exercise. If you have any of them, stop and call your obstetrician:
– Bleeding from the vagina
– Feeling dizzy or faint
– Shortness of breath before starting exercise
– Chest pain
– Headache
– Muscle weakness
– Calf pain or swelling
– Regular, painful contractions of the uterus
– Fluid gushing or leaking from the vagina
Reference:
Music by Aiden Kenway: …
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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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I am pregnant and have been having horrible back pain and after I do these stretches it is completely gone for a little while. Thank you for sharing!
My pleasure, so glad that this gives you some relief – back pain during pregnancy is tough to deal with, all the best
This relieved a lot of my discomfort before I went to bed tonight. Thank you ❤️
So glad this helped Tai, thanks for commenting and take care
I’m three months along and I haven’t felt such a good stretch on so long 😭😂
Wow! This helped so much! I’m going to do this on the daily. I’m about to enter my third trimester 😍
Thank you so much!
I am in month 7 and for the last 2 weeks my back bones and muscles ache so bad. I cant even walk most of the time. I hope this will help.
Edit; this worked like magic. I did the exercises and slept. The next day my pain went away slowly and now I did it again. I feel sooo good. I have no pain or discomfort at all. I will keep doing these until birth. Thanks !!!
Currently 9 weeks and I’ve been struggling with back pain these helped so much thank you! ❤️
I am.also in back pain…
Thank you so much for this! I am 12 weeks and had been in pain for a week, I thought it was going to last forever, but these excercises really helped me!! I feel almost totally relieved now. I did them once this afternoon and ended up feeling so relaxed that I had to take a nap, then woke up feeling so much better.
You’re so welcome!
I’m 7 months and my lower back hurts really bad. This felt amazing!!!! Thank you so much.
Wow this video was amazing. I feel a difference in my back already. Thank you so much for sharing!
Same here!!!
Watching this to help with my beer belly
Hello! I love your excersices! I am looking for a new routine. I have two herniated disc and I am in Pregnant, can you maybe do a video with this special conditions? Thank you very very much. Blessings and hugs. Linnet
Hi there! I really appreciate these exercises, so thank you for your video! Just out of curiosity: is there a reason why, for the cat cow variation, you encourage breathing in when curving the back up, and out when returning to flat back? This is the opposite breathing pattern for typical cat cow, so I was just wondering.
Good qn Christin, this just feels comfortable for me, no hard and fast rule on this one and if I think about it, makes sense to exhale during the cat pose when the lungs are more restricted so thank you for pointing this out!
I’m four months in and growin fast my back pain was gettin bad! Did this and I haven’t felt so good since I started gettin big! 🧘♀️😌
Am I the only one who feels good and sleepy after the stretches? So glad I found this video.
Oh my word! I feel like “where has this video been all my life, let alone during pregnancy!” Such an awesome stretch… Oh my goodness I feel so relaxed and calm and in control of my body (as in not a victim to pain) … I could cry of relief! Thank you so much for this video ♥️♥️♥️
This was a wonderful stretch for my back. I’m 35 weeks pregnant and my back was aching all week. Thank you!
Dear Michelle, thank you for this excersize. I’m in my 3rd trimester and my back started killing me. Everyone told me that back pain is “normal” for this pregnancy phase, but I found this video, and I was practicing these excersizes twice a day, in combination with a lot of walking and it did a real magic for me. Thank you once again. Greetings from Croatia!
@Antonija Mijatović you’re most welcome & great to hear Croatia! Thanks so much for your kind feedback – I’m happy to be of help! All the best to you🙏
Thank you so much for this video, it really helped me, i feel relaxed after this exercise 🤗
@Sumayya jabeen You’re most welcome Sumayya – I’m glad this helps you 💖
I tried this last night while I was in such need for back pain relief as I am 17 weeks pregnant. This helped so much! My headache from the pain went away after ten minutes and I was able to walk around my home effortlessly without needing to stop bc of the pain. I really appreciate your work and I will keep this video for future reference.
@Abigail Lydia Wonderful news! I’m so glad to know this helped you. Thank you so much for your feedback and support Abigail, all the best to you for your pregnancy and upcoming birth ❤️🌺
Experiencing so much back pain, all kinds of back pain during my 4th month. And here I am, at 11pm, beside my snoring husband, had to search for a good stretch. Will try this tomorrow morning. Hope this lessen the pain or make it go away. 😊
@anhaya V. Medina – Manalata Best of luck. I do hope this helps you – all the best to you for your pregnancy and upcoming birth 🙏 ❤️
34 weeks and starting to feel low back pain. This helped me a lot, will do this daily! Thank you!
@TashieTough You’re so welcome! Thank you so much for taking the time to comment! I really value and appreciate your support, glad this helped! All the best to you for your pregnancy and upcoming birth ❤️🌺